Archive for the ‘Second 30’ Category

This has been a busy week and then some. There were many trips across the state and back for various family functions related to the holidays and a lot of other things going on. I do hope that everyone had an enjoyable holiday and that you are all safe.

I was going to do a post this past weekend that recapped each day I had missed with workouts and how I had been eating but it didn’t happen. Instead I got some news that broke my heart. So instead I will just tell you that I ate mostly good but sometimes not and I kept to my workout and lifting as much as possible.

Sunday, December 23, 2012 I got a call from my sister. I could tell right away from her voice that something was wrong. I wasn’t expecting the news she shared. An old friend of ours had passed away. Tonya Grace/Wilburn, known amongst our friends as Bama. She moved across the street from me back when we were in school. I’ll never forget it. She used to live in Alabama and had a strong accent, hence the nickname, and it wasn’t 2 weeks after we became friends that I picked up her accent.

34 years young, she died of a heart attack. She left behind a 5 year old son and a lot of people who love her dearly. I hate that we lost touch after high school. I lost touch with so many of my high school friends. I never wanted to but sometimes lift just gets in the way. I don’t want life to get in the way anymore.

Bama, your passing has broke my heart more than I expected. I was okay on the phone with Jenny when she told me. Of course, I was worried about her. She has been through so much the past couple of years. However, it wasn’t mere seconds after I hung up that I broke down in tears. I’m in tears right now. I love you girl. I always will. There are so many memories. Some good, some not so good, some we probably don’t want people to know about.

I’ll never forget that time we made a huge batch of cookie dough only for you to remember right as we were about to cook them that your stove was broken. We didn’t care. Thankfully your mom didn’t either. Babysitting for someone you knew and discovering that the baby would stop crying if we danced. We said it was the vibrations in the floor that soothed her, but I think it was our spirits and the joy of just having fun.

You have moved on but you are not forgotten. You live on in the hearts of those that love you.

You were laid to rest today and unfortunately I could not be there. You are family to me, but work just doesn’t see it that way. Instead I held my own personal moment of silence and I dedicate this coming year to you.

I love you girl.

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Yesterday was a rest day. The only thing I did was 600m of rowing. However, I did eat pretty well. I had breakfast bake with coffee and yogurt followed by celery as a mid-morning snack. I cooked a beautiful steak for lunch and had some grapes and raisins. Then for dinner Ed & I made his pepperoni chicken yumminess. It’s chicken breast with a layer of pepperonis covered with homemade spaghetti sauce and a slice of provolone cheese.

Today Ed & I were both off of work. For breakfast I made a new breakfast bake, this one with eggs & bacon and Italian seasonings. We went to an early WOD and it was brutal. It was a 6 movement AMRAP with 2 minutes of rest between each movement. It had double-unders, toes to bar, burpees, wall balls, push ups and box jumps. Basically you did each movement for as long as it took for you to have to step back and take a break (or drop off the bar). My results are below.

Double Unders – 22 (3 attempts, I got 11 then 22 then 6 – had a goal of 30)
Toes to bars – 12 (I think my prior was 10, my goal was to beat it)
Burpees – 20 (Goal of 20)
Wallballs – 14# – 26 (My goal was 20)
Push-ups – 26 (My goal was 24)
Box Jumps – 24″ – 37 (goal of 30)

Now, I am very happy with my results here but I left the gym VERY impressed with one of my fellow WOD-ers. He did so many box jumps that my draw about hit the floor. If I don’t have the number quite right I know I am close. I believe it was 146 or 147. I watched him after I was done, his pace never faltered. When we talked after he told me he sucks at overhead squats. Well, I think he more than makes up for his shortcoming there and should know that with effort he will make those overhead squats his b!tch. Just saying. It was definitely a site to behold and I am so glad I was able to be there to see it.

After working out when went out shopping, stopping by the Local Pig to pick up some delicious meats. I’ll let you know about those as we try them. Before we went there I stopped by to see a sick friend and drop off some of my paleo ketchup. I hope she likes it as much as I do. I plan on making a larger batch next time. Maybe I will start canning it to extend the shelf life.

For lunch we had a salad and some wings. Ed had hot wings, I had BBQ wings. I should have went with the hot wings. Lesson learned for next time.

However, it’s totally okay, because for dinner Ed made hot wings with his awesome sauce. I could eat my weight in them but decided to behave.

There is some drama going on at the home front so I did have a couple of bottles of cider and some wine tonight. But the cider is gluten free and wine is good.

Breakfast this morning was a breakfast bake & banana along with some yogurt. I had a big handful of grapes as a mid-morning snack.

I went out to the garage for a little bit of a workout. I did overhead squats and kettlebell swings with 20-15-10-5 for the OHS and 5-10-15-20 for the KBS, alternating between the two. OHS were done at 45 pounds and KB was 35. I followed that up with 2 rounds of 5 pistols per legs, 5 overhead lunges per leg with 10 pounds and 5 push ups.

Lunch was some more grapes, celery and deli sliced ham.

After work I went to the gym and did a 21-15-9 of sumo deadlift high pulls and overhead squats. Both were 65 pounds. I finished in 8:24. Then I did 5 rounds of 3-Power Snatches;3-Behind-the-Neck Snatch Grip Push Presses;3-Overhead Squats. I did 65 pounds for these as well and that brought me up to a total of 110 overhead squats today. Yeah, my ass is sore. I’m just saying. That was followed up with bench press 5-5-3-3 at 75, 85, 95 and 105 pounds. After that I called it a night for working out.

At home I had 2 open face burgers with my paleo ketchup and some celery along with wine.

I am actually looking forward to my rest day tomorrow. 🙂 I. AM. SORE…and I like it.

At this point in my 90 days, having completed the Wendler cycle and PR’d in a few lifts, I have decided that it’s time to refocus my attention to some skills that need improving. Starting with strict hang pull ups and pistol squats. So for the next few weeks I will be working on those areas while continuing to work on lifts with more focus on form than on weight.

Today I did 3 rounds of 5 pistols (each leg), 10 lunges with 10 pounds over head (each leg) and 10 back squats (45 pounds the first round and 65 pounds the second and third round). After that I did 50 sit ups and 25 push ups.

For food today I was totally gluten free. I had bacon, an egg breakfast bake, yogurt, orange juice and coffee. After working out I had a protein shake and almonds. For dinner I had an open face burger with home made sauce on top (totally paleo) and sweet potato fries.

After having dinner, Ed & I had some much needed relaxation time on the couch with wine. I love wine. It will never be removed from my diet. There is a lot I can give up, that is not one of them.

Sorry about the delay in posting. I let myself get behind on here but have been keeping up with my workouts.

To save this from being a lengthy recap post I am going to sum things up.

I stuck to my gluten free diet for almost this entire period. The only exception to that was when Ed & I went out for dinner after shopping on Wednesday. I wasn’t thinking and ordered mashed potatoes with gravy… It was only after I finished my meal that it hit me that flour is used to thicken gravy. Seriously, I don’t know what I was thinking. Good news, it wasn’t a lot and I didn’t notice any ill effects. I mainly had bacon & eggs for breakfast and a variation of protein/fruits/veggies through out the day.

For my lifting, Wednesday was a rest day. Thursday I did Back squats and hit a 10 pound PR. I did 45×2, 85×2, 125×2, 150×2, 170×1, 190×1 then I rested for 5 minutes and did 215×1, 220×1 and 225×1.

Friday I hit a 5 pound PR on my front squats. I did 45×2, 75×2, 105×2, 125×2, 145×1, 165×1 and after a 5 minutes rest period I did 180×1 and 185×1.

Saturday was OnRamp day again. During that I demo’d sumo-deadlift high pulls with 65 pounds and wall balls. I did 16 pounds for the wall balls. They felt pretty good. I think I am going to try and force myself to do 16 pounds on any WOD that isn’t Karen. After that I stuck around for about an hour and worked on various things. First I worked on double unders. I was able to string together 30. That felt great. Then I did some pistols. They still need a lot of work and are going to be a focus for me in this next month. After that I worked on my squat snatches. I did 45×2, 65×2, 85×2 and 95×2. I tried 105 but couldn’t get it. My upper body has taken a lot of abuse this past week so I didn’t push it. After 3 failed attempts I moved on. I did 25 GHD sit-ups and worked on my strict hang pull ups. I still need a band but am able to get 2 with the smallest band before moving it to 2 bands.

Sunday was a “rest” day of sorts. Ed & I worked together on cleaning/reorganzing the garage. We spent 4 hours out there moving shelves, cleaning, sorting moving stuff out and moving it back in.

Sunday night I made something I had never thought I would try make. Paleo ketchup. I used this recipe minus the fennel bulb. My local grocery store doesn’t carry it this time of year. I haven’t had a chance to try it on anything but did taste it last night. It’s doesn’t have your typical ketchup flavor but is very similar. I will be making open face burgers tonight to see how they pair together. 🙂

Yesterday I felt like crap. I ate better, but I felt like crap. Like I was trying to get sick even though it’s the last thing I wanted. I blame it on the gluten. Even if that’s not the case, I am going to say it is because that will make it easier to avoid the gluten in the future. So that’s a good thing. Speaking of gluten and its impact on the body, I stumbled across this earlier today.

Pay attention to number 4. That was totally me yesterday. I was CRANKY. Nope, that’s not right. I was at the edge of my stress limitations and I was bitchy. How Ed put up with me I honestly don’t know. He did maintain his distance quite nicely.

I ate better yesterday. No gluten. Eggs scrambled with ham for breakfast, banana, celery with almond butter, sliced ham and for dinner we had rib-eyes with grilled zucchini and squash.

I didn’t lift. Like I said, I felt like crap. At the end of the night when I realized how much of a slacker I had been I popped out 50 air squats. Not for time and not pushing myself too hard. But they were consecutive.

Today I had chicken wrapped in bacon and a banana for breakfast. Celery with almond butter for a snack. A quesadilla for lunch made with corn flour tortillas. Not the greatest, I know, but no gluten in that tortilla. Dinner was an 8 oz sirloin filet wrapped in bacon with a side of sauteed veggies and a glass of wine. Dessert was half a bar of dark chocolate and two more glasses of wine.

My workouts tonight, before dinner, totally kicked my ass. First it was 5 rounds for time of 115 pound squat cleans and 35 pound kettlebell swings. I won’t lie, I pushed myself harder in this workout than I have in a while. Two reasons for this. First, it’s the first WOD Ed has been able to make it to in weeks and I knew he was in a position to watch me. Second, I could see Holly. She beat me, but I did my best to keep up. She got her last round of kettlebell swings in before I started them. That girl pushes me and I hope she knows it. 🙂

For club we did an 8 minute EMOM (every minute on the minute) push press, push jerk and split jerk. I shared a bar with Holly and Layne. We kept a great rhythm and did 95 pounds. After that it was BE’s tabata hell. That may not be what it was officially called, but that is my name for it. Tabata – 8 rounds of a movement for 20 seconds of work and 10 seconds of rest. Deadlifts at 165 pounds. Ring dips (I need to work on these as I still have to use a band). Box jumps. RX for the box jumps was 30 inches for everyone. I haven’t really done them since I hurt my ankle and so I did 24 inches. It felt nice to actually jump on the box jump but I still need to be really careful with these.

BE, you are evil, sadistic and this night totally kicked my ass. Thank you. It was EXACTLY what I needed. I’m back on it tomorrow.

I’m not going to recap this weekend in full tonight, instead I am going to share my lessons learned the hard way.

4.5 days of gluten free eating was ruined by poor planning. Friday I did not eat that bad during the day, I kept it gluten free and mostly paleo if you don’t count the yogurt. However, I did not eat enough food before having to make a 2.5 hour drive and was hungry when I hit the road. Letting my stomach think for me I had taco bell. Two burritos was all it took to ruin my gluten detox.

It didn’t end there. Saturday morning I was good. I had eggs and fruit. Lunch, however, I made orange chicken for my kids and had some myself. The sauce contained soy sauce, which has gluten. Then a birthday party complete with cake. Sure, I skipped passed the chips and had veggies but I had two small pieces of cake. It was delicious.

Today I felt the affects of my actions. Headache, ass dragging, no motivation to do anything and basically just felt like crap. Lesson learned. I had sausage for breakfast, burger for lunch with no bread, cucumbers and celery and dinner was hot wings. Yeah, now that I know what impact the gluten really has on you when you have been away from it for a while it will be a LOT easier to skip it. Oh, and when I ate on the road today I ordered a chicken breast sandwich – grilled, not breaded – and I took it off the bun before I ate it.

On the plus side, yesterday I taught the onramp class and felt it went well. I find it really rewarding to share my love of Crossfit with others and help them learn the ins and outs of the movements along with showing them they are capable of so much more than they thought.

I am officially in to the second thirty days. I have slacked a bit on posting pictures and the latest measurements. I will get them updated tomorrow. Tonight I have let the day slip away from me and I am exhausted so off to bed I go.