I hope everyone has had a great weekend. My weekend would have been a little bit better if Auburn had won, but overall it has been good. I decided to take 2 rest days and not do anything this weekend WOD-wise. I only have 1 week left before I reach my deadline for the muscle-up and I want to be able to give it my best. So, this next week will be dedicated to achieving that muscle-up. No excuses. I will do best and whatever the results, I know that will be enough.
I have discovered that spending this much time on the rings taxes out my elbows and shoulders so much that it has affected my lifting. (My Split Jerk was horrible yesterday!) This is why I have backed off a bit from my heavy days. This is a great example of how one way of training can affect another.
Regardless of what happens with my goal on the 16th (I refuse to be negative and can not bring myself to say anything contrary to me achieving my goal), I will be going back to my 2-a-days twice a week and my 2 on, 1 off, 3 on, 1 off training weeks again. Hopefully I can do this as a new member of the muscle-up club.
Honestly, I am ready to put this thing to bed and move on!
As for eating, I guess last night I offically came off the Whole30, yet I have still eaten pretty clean. Still haven't had any sweets and I will maintain that until my birthday next weekend.
I ran into a friend of mine today and she commented on how much trimmer/leaner I looked. :) I didn't lose any weight (2lbs does not count I will gain that back after dinner, LOL!), but I know I didn't have any to lose. I also didn't lose any inches, BUT here is the thing. I can see 4 of my abs now. I have never seen this definition in my stomach before. THIS is now my motivation to continue to eat clean. I have wanted "abs" since I can remember and I finally have some! Woohoo!!!
Now, don't get wrong. I am no Miranda Oldroyd, ha! not even close! But I am still thrilled with my accomplishments.
And the best part is that I seem to have kicked this Sugar Demons BUTT!!! Oh yeah! I can now walk into Walgreens and look at the candy corn and tell it to kiss my ass. I am good!
I do know from past experience that it won't take much to "fall off the wagon", so I will have to stay strong. And THAT'S part of what this blog is for. Keeping me accountable.
Yesterday, I did my strength day. My split jerk was horrible, (not the form, the weight), my arms are just so fatigued. My 1 Rep max is 133lbs and yesterday I couldn't do 95lbs with great form. Granted, it was at the end of the Strength WOD, but it was very evident how fatigued my arms were. Not good.
Front Squat: Go to a heavy single (150lbs), then 90%, 2reps (135lbs), 85%, 3 reps x 3(125lbs)
Snatch Balance: (Still trying to get the feel of this, but MUCH better than last week!!) 33lbs, 45lbs, 65lbs, 75lbs(F), 75lbs(F)
Back Squat: 60%, 5reps(105lbs), 70%,4reps (130lbs), 80%, 4reps x 3 (150lbs)
Split Jerk: should've been 70%,5 reps, 85%,4reps x 3. I had to reduce the weight so my form didn't suffer and did this with 75lbs, 5 reps, 80lbs, 4 reps x 3
Deadlift: 60%, 5 reps (135lbs), 70%, 4 reps (160lbs), 80%, 4 reps x 4 (185lbs)
Eating:
Friday
Breakfast: 2 hard boiled eggs
Post WOD: Progenex
Lunch: Protein Power Plate from Zoe's Kitchen...yum!!!
Snack: Larabar
Dinner: left over pork chop, spinach and butternut squash
Saturday:
Breakfast: 2 fried eggs, 2 pieces of bacon, oranges and pineapples slices
Lunch: Grilled Chicken Salad (I know, I LOVE chicken!!!)
Snack: 2 turkey slices and some grapes
Dinner: left over Baked chicken with Feta cheese, broccoli and sweet potato
Game Snack: I had about 15 tortilla chips with 1/4 cup of rotel cheese dip (maybe not even that much)
Sunday:
Breakfast: Scrambled eggs, 1 apple with almond butter, 2 pieces of bacon and 2 wheat/gluten free biscuits with homemade muscadine jelly. (WOW! So good!)
Lunch: left over Baked chicken with Feta cheese, broccoli and butternut squash
Snack: Grapes, nuts and seeds
Dinner: You guessed it! Chicken! Rotisserie chicken, kale with stewed tomatoes and green beans.
Snack: (girls night!!) 3 glasses of peach wine (almost like a dessert)
(okay, you may be wondering why I have sooo many left overs, I am used to cooking for 5 and when my husband is out town, I keep cooking the same amount. Even though it is boring, it actually makes my life easier because I don't have to cook near as much.)
sled push
Showing posts with label Good Nutrition. Show all posts
Showing posts with label Good Nutrition. Show all posts
Sunday, October 9, 2011
Tuesday, September 6, 2011
You Can't Hide Bad Nutrition
Well, I got "called out" today! It wasn't ugly, but it was honest. I was at the gym this morning setting up my bar for my first WOD, which was different from what was on the whiteboard. My friend Danny asked me, "Why aren't you doing the class WOD?"
I explained, "I am going to do that later today. Twice a week, I am going to do strength training in the morning and then do the WOD in the afternoon."
He asked,"What are you getting ready for?"
I told him, "Next year's Garage Games. I want to compete as Rxd this time and the only way I can do that is to get stronger." I went on to say, "I'm not sure how great I'm going to do today though. My stomach just doesn't feel right."
He asked, "How has your diet been?"
I said, "This weekend wasn't great with the diet"
He asked, "Well, when are you going to get back on track with your eating?"
"Well,..." I start to explain that I was at my dad's this weekend and blah blah and he cuts me off.
"No, that's not what I asked you. I asked, 'When are you going to get your eating back on track.'"
BUSTED!
Now this may seem a bit harsh to some of you, maybe not, but here is what Danny knows about me. He knows that this past February I did the Whole30, which is Paleo to the extreme. For 30 days, no grains, no wheat, no soy, no dairy, no alcohol and no sugar...of any kind, that includes honey, agave, maple syrup. This also means most condiments and salad dressings... NO SUGAR!
I did this and I DID NOT CHEAT! And I really liked the results. I leaned out, my recovery was better and my energy was much improved as well. I hit PR after PR. My times improved. My stamina was better and I felt great! I still didn't have that coveted washboard stomach, but I could actually see my top 3 abs (yes, lop sided! I've had 3 babies, what can I say?)
But here is the other truth of it...it's not fun, damn it! It just isn't. I know, I am whining but let me tell you another thing that I learned about food while on the Whole 30 challenge. Are you ready for it?
Sugar is a drug.
Hi, my name is Dawn and I am a sugarholic.
I do not say this to be funny. It's not.
Someone I love very, very much is a recovering alcoholic. I watched him endure rehab and struggle with his addiction and then finally take control of it. One of the most important things that has kept him sober is taking each day "One day at a time"
I honestly had to do this with sugar. The first week, my poor family, I was on sugar detox and I was not nice or very much fun to be around. I just wanted chocolate or a diet coke! The worst was that I missed my coffee. I loved it with Almond Milk and Agave (that's paleo, right?) But I drank it black and every morning I would ask my husband while looking into that black coffee, "WHY am I doing this? This is stupid! Nobody cares if I do this or not!" Then my coffee would start doing it's job at making me a nicer person and my day would get better from there.
And everyday of those first 2 weeks I would tell myself, "Just get through today". It was alarming to me and it made me angry that food had this much control over me!
Now don't get me wrong. I don't have an eating disorder. But when looking at a piece of cake, I should be able to say "no thank you" and move on. Not think about it for hours!
One night, I was talking with my "qualifier". I was only 7 days into the challenge at this time (rough waters) and he said, "You're addicted. That's all it is. Treat it as an addiction. Don't tempt yourself by keeping bad food in the house and just take it "One Day At a Time".
"But this isn't alcohol! It's sugar!"
Well, then I started researching this deeper and was pleased to find that it wasn't me just being over dramatic. Sugar is addicting and people do suffer withdrawals when taking it completely out of their diets.
Now the good news is that after about 9-10 days my sugar cravings were gone, along with all the withdrawals. I began to enjoy my coffee black (still do) and I was a much nicer person! When the end of the 30 days came, it was time for that special dessert, a Jim-N-Nicks lemon pie. One of my favorite desserts! I remember looking at that piece of pie and for the first time thinking, "I really don't want that."
But I had planned this cheat meal for 30 days! So I ate it. And it was good! And since then, I have battled going longer than 14 days pure paleo.
Can I do it? YES. I know this because I have already done it.
Is it fun? Aha, NO! and there we have it ladies and gentlemen, the truth of it. I LOVE SWEETS!
So, back to Danny. He knows, that I know all about which food is better to eat. I gave a class on it for crying out loud! I know what happens to my body when I eat bad food and what happens when I eat good food. And yet...I wasn't practicing what I preach.
Was he telling me I need to lose weight? Gosh no! This isn't about losing weight.
But he was calling me out on my training. If I want to compete, I HAVE to be just as serious with my eating.
Am I eating horrible. NO. Am I eating like a competitor? NO. And that is the point.
See, when I decided to do the Whole 30, it was because I was going to be giving a nutrition class and I wanted to be able to tell our athletes what the effects were. To be able to give them an honest opinion and to help them decide if this was the way to go. The positives and the negatives. I had a reason to be accountable. There was no way I was going to ask our athletes to try something that I hadn't tried. So I did it first. Accountability. That's what I need and that's why I am telling you this story.
Danny knew I needed accountability. That's why he said something. You can't hide bad nutrition and my performance today was a direct result of the bad eating I did over the weekend.
That's what friends are for. :)
So, today I started the Whole 30 challenge again. This time to prove to myself that I can do it for me, not just for the people in my gym. The only exception I am making is for my Progenex. I challenge you do this with me. You can feel free to fuss at me in my comments, I get it, but stick with it. If you are a CrossFitter, you know that CrossFit is about the "suck" as much as it is about the good stuff. We suffer the "suck" because the benefits make it so worth it. This challenge is worth it! It's only 30 days. If I can drink my coffee black for 30 days, you can too!
Strength WOD
All percentages are based on my 1 Rep Max for each lift
Deadlift: 128lbs 5reps, 153lbs 4reps, 173lbs 4reps x4
Hang Power Snatch: 43lbs 5 reps, 48lbs 4reps, 53lbs 4reps, 63lbs 4reps x2
Hang Power Clean: 73lbs 4reps, 83lbs 4reps x2
Push Press: 63lbs 5reps, 73lbs 5reps, 93lbs 5reps x3
Snatch Pull (off blocks): Find 1 RM -83lbs
Conditioning WOD
Practicing for Fight Gone Bad 6
12 minute AMRAP
15 Pushpress, 55lbs (1 round I loaded 65lbs by mistake!)
15 Wall Balls, 14lbs
15 Sumo Deadlift High Pull, 55lbs
15 Box Jumps
15 Burpees
2 Rounds + 35reps
Eating:
Breakfast: 2 hardboiled eggs, 2 cups black coffee
Post WOD: Progenex
Lunch: Paleo Chicken Salad
Snack: Grapes, Raisins and Larabar (over a period of 3 hours)
Dinner: Zucchini casserole (paleo)
I explained, "I am going to do that later today. Twice a week, I am going to do strength training in the morning and then do the WOD in the afternoon."
He asked,"What are you getting ready for?"
I told him, "Next year's Garage Games. I want to compete as Rxd this time and the only way I can do that is to get stronger." I went on to say, "I'm not sure how great I'm going to do today though. My stomach just doesn't feel right."
He asked, "How has your diet been?"
I said, "This weekend wasn't great with the diet"
He asked, "Well, when are you going to get back on track with your eating?"
"Well,..." I start to explain that I was at my dad's this weekend and blah blah and he cuts me off.
"No, that's not what I asked you. I asked, 'When are you going to get your eating back on track.'"
BUSTED!
Now this may seem a bit harsh to some of you, maybe not, but here is what Danny knows about me. He knows that this past February I did the Whole30, which is Paleo to the extreme. For 30 days, no grains, no wheat, no soy, no dairy, no alcohol and no sugar...of any kind, that includes honey, agave, maple syrup. This also means most condiments and salad dressings... NO SUGAR!
I did this and I DID NOT CHEAT! And I really liked the results. I leaned out, my recovery was better and my energy was much improved as well. I hit PR after PR. My times improved. My stamina was better and I felt great! I still didn't have that coveted washboard stomach, but I could actually see my top 3 abs (yes, lop sided! I've had 3 babies, what can I say?)
But here is the other truth of it...it's not fun, damn it! It just isn't. I know, I am whining but let me tell you another thing that I learned about food while on the Whole 30 challenge. Are you ready for it?
Sugar is a drug.
Hi, my name is Dawn and I am a sugarholic.
I do not say this to be funny. It's not.
Someone I love very, very much is a recovering alcoholic. I watched him endure rehab and struggle with his addiction and then finally take control of it. One of the most important things that has kept him sober is taking each day "One day at a time"
I honestly had to do this with sugar. The first week, my poor family, I was on sugar detox and I was not nice or very much fun to be around. I just wanted chocolate or a diet coke! The worst was that I missed my coffee. I loved it with Almond Milk and Agave (that's paleo, right?) But I drank it black and every morning I would ask my husband while looking into that black coffee, "WHY am I doing this? This is stupid! Nobody cares if I do this or not!" Then my coffee would start doing it's job at making me a nicer person and my day would get better from there.
And everyday of those first 2 weeks I would tell myself, "Just get through today". It was alarming to me and it made me angry that food had this much control over me!
Now don't get me wrong. I don't have an eating disorder. But when looking at a piece of cake, I should be able to say "no thank you" and move on. Not think about it for hours!
One night, I was talking with my "qualifier". I was only 7 days into the challenge at this time (rough waters) and he said, "You're addicted. That's all it is. Treat it as an addiction. Don't tempt yourself by keeping bad food in the house and just take it "One Day At a Time".
"But this isn't alcohol! It's sugar!"
Well, then I started researching this deeper and was pleased to find that it wasn't me just being over dramatic. Sugar is addicting and people do suffer withdrawals when taking it completely out of their diets.
Now the good news is that after about 9-10 days my sugar cravings were gone, along with all the withdrawals. I began to enjoy my coffee black (still do) and I was a much nicer person! When the end of the 30 days came, it was time for that special dessert, a Jim-N-Nicks lemon pie. One of my favorite desserts! I remember looking at that piece of pie and for the first time thinking, "I really don't want that."
But I had planned this cheat meal for 30 days! So I ate it. And it was good! And since then, I have battled going longer than 14 days pure paleo.
Can I do it? YES. I know this because I have already done it.
Is it fun? Aha, NO! and there we have it ladies and gentlemen, the truth of it. I LOVE SWEETS!
So, back to Danny. He knows, that I know all about which food is better to eat. I gave a class on it for crying out loud! I know what happens to my body when I eat bad food and what happens when I eat good food. And yet...I wasn't practicing what I preach.
Was he telling me I need to lose weight? Gosh no! This isn't about losing weight.
But he was calling me out on my training. If I want to compete, I HAVE to be just as serious with my eating.
Am I eating horrible. NO. Am I eating like a competitor? NO. And that is the point.
See, when I decided to do the Whole 30, it was because I was going to be giving a nutrition class and I wanted to be able to tell our athletes what the effects were. To be able to give them an honest opinion and to help them decide if this was the way to go. The positives and the negatives. I had a reason to be accountable. There was no way I was going to ask our athletes to try something that I hadn't tried. So I did it first. Accountability. That's what I need and that's why I am telling you this story.
Danny knew I needed accountability. That's why he said something. You can't hide bad nutrition and my performance today was a direct result of the bad eating I did over the weekend.
That's what friends are for. :)
So, today I started the Whole 30 challenge again. This time to prove to myself that I can do it for me, not just for the people in my gym. The only exception I am making is for my Progenex. I challenge you do this with me. You can feel free to fuss at me in my comments, I get it, but stick with it. If you are a CrossFitter, you know that CrossFit is about the "suck" as much as it is about the good stuff. We suffer the "suck" because the benefits make it so worth it. This challenge is worth it! It's only 30 days. If I can drink my coffee black for 30 days, you can too!
Strength WOD
All percentages are based on my 1 Rep Max for each lift
Deadlift: 128lbs 5reps, 153lbs 4reps, 173lbs 4reps x4
Hang Power Snatch: 43lbs 5 reps, 48lbs 4reps, 53lbs 4reps, 63lbs 4reps x2
Hang Power Clean: 73lbs 4reps, 83lbs 4reps x2
Push Press: 63lbs 5reps, 73lbs 5reps, 93lbs 5reps x3
Snatch Pull (off blocks): Find 1 RM -83lbs
Conditioning WOD
Practicing for Fight Gone Bad 6
12 minute AMRAP
15 Pushpress, 55lbs (1 round I loaded 65lbs by mistake!)
15 Wall Balls, 14lbs
15 Sumo Deadlift High Pull, 55lbs
15 Box Jumps
15 Burpees
2 Rounds + 35reps
Eating:
Breakfast: 2 hardboiled eggs, 2 cups black coffee
Post WOD: Progenex
Lunch: Paleo Chicken Salad
Snack: Grapes, Raisins and Larabar (over a period of 3 hours)
Dinner: Zucchini casserole (paleo)
Monday, August 29, 2011
I wish cake went straight to my boobs!
It's Monday evening and I am really trying not to beat myself up! As I mentioned in my last blog, Friday was my husband's birthday and I had decided I would have my cheat meal that Friday night. I did and it was delicious! But here is where I always falter. Saturday came and I did really great! Until...Saturday night. Walking by that chocolate cake all day was torture. Everytime I had to get something in the kitchen, there it was, winking at me and talking dirty to me. I felt my will power slowly crumble as the day went on. That night after dinner, my husband gets out 4 plates for dessert. Upon seeing this I almost became angry. "Did you forget about me? WHY are there only 4 plates?!", I demanded. He just looks at me and says, "I thought you said you were going to be good for the rest of the weekend so I didn't want to tempt you." Poor guy. This was a lose lose situation! He was absolutely right and was trying to be supportive but guess who had cake and icecream along with everyone else...me! Willpower just walked out on me!
Then yesterday we went to visit some good friends of ours for the day. I knew it would be another cheat meal and I was ok with that, this day was about just having fun and visiting with friends. We had an awesome time!
But this is where I feel I failed. I knew yesterday would be a bunch of bad eating and having fun, so I should have been much, much better Saturday. It seems like everytime I try to plan my cheat meal, it tends to bleed into the rest of the weekend. If I am not careful, the next thing I know, I have eaten badly all week.
Am I trying to lose weight? NO! I feel I need to really stress this point. I AM NOT trying to lose weight. I am not on a diet. I am trying to change bad eating habits and make this a lifestyle change. What I am trying to do is improve my wellness, my fitness, my lifts, my strength, my stamina and my recovery time from WODs. Good nutrition is one of the most important parts of taking care of yourself. I know this but alas, I am human. But I feel that I need to be a good example for the people at my box, and this is where I really feel like I failed.
Today I was back on track and I am promising you, whoever you may be, and myself, that this coming holiday weekend I will kick my Willpowers ass and show it who is boss!
TODAYS WOD
5 Rounds
15, 135lbs deadlifts
15 Toes to Rings
Meals today
Breakfast: 2 hardboiled eggs
Post WOD: Progenex
Lunch: Hamburger Patty and spinache
Dinner: Fetacheese baked Chicken, cauliflower, broccoli
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