10.31.2013

Happy Halloween!

So I got to the box this morning and the lights in the entry way weren’t turned on.  I was the first member there, but Coach’s car was out front.

So I walked in and turned on the lights… and saw this creepy grim reaper like mannequin sitting in the lobby chair.  Ok weird, but whatever.  It’s 5:45 in the morning and I’m still mostly asleep, so I stumble through the lobby to enter the box.

Right as I go to push the door open I hear, “damn it Nicole, you totally aren’t any fun.”

Um, what?

Yeah, the creepy mannequin was COACH.  I’m actually really thankful I was half asleep because had I not been he probably would have scared me so bad that I peed my pants.  He got a few people after that, and it was hilarious.

Between the costumes and the extra fun talk because of them (“Horny” dude was totally the best), this morning’s class was ah-mazing.

Warm Up:  As always, the usual stuff.  Today my hammies and inner thighs are sooooore.  Great ride last night = sore legs today.

SWOD: Push Press 5×3
1×10@ 33 warm up
1×3@53
1×3@63
1×3@73
1×3@83
1×2@93 PR!

I was super excited to push press today, especially for a set of 3.  My last recorded PR is 83 lbs and it’s from a long ass time ago, so I wanted to get some weight on the bar and see what I could get overhead.

Obviously, it went well.  I was super strong through every set, and the 83 just seemed to fly overhead.

At 93 the first rep was perfect, the second ugly and the last I couldn’t get up.  I even re racked and shook out my arms and tried again, and failed.  I think psychologically I was so excited  that I just bonked on the last rep.

Oh well.  I’m still SO happy to have that weight go up.  100 lbs I’m coming for ya!

WOD:
8 minute AMRAP
1 power clean
5 push ups
2 power cleans
5 push ups
3 power cleans
5 push ups
And so on…

Score: Got completely thru the round of 8 power cleans and 5 push ups with 3 seconds to spare @ 63 lbs

So, I should have used more weight on this one.  The last power clean workout I used 53 and said it was too light, so I thought I was being smart by increasing by 10 lbs.  Not enough.  I easily could have done 10 more.

Otherwise, this was SUPER fun.  The un-scaled version of the WOD was HSPUs instead of push ups, and man I am impressed by those people.  The thought of even kicking up onto the wall scares me so bad I feel like I might pee a little.

One day…

10.29.2013

When my alarm went off this morning hubs was literally draped around me like wrapping paper.  It took some serious panache to untangle myself and not wake him up.  Not to mention determination.  My bed was warm and comfy and the WOD looked like the suck.

But I did it.  because I am awesome.  *insert standing ovation here*

Warm Up:  Usual stuff.  Shoulders are so so tiered and cranky and sore today.  Not only did we have a shoulder heavy WOD yesterday, I got back in the pool for the first time in ages.  Fun stuff having new and different muscles sore.

SWOD:  Superset of
Pendlay Rows 4×6
1×6@53
1×6 @ 73 (too heavy)
2×6@ 63

Single Leg Deadlifts 4×8
4×8@20

Nothing really remarkable to say about either of these.  My shoulders were cooked so I didn’t have much weight on the rows with good form.

The deadlifts I likely could have gone heavier, but I had a really hard time keeping my balance, especially on my right foot, so I keep it light and worked to do them correctly.

WOD: (as written on the white board, I should have taken a pic)
4 RFT
300m row
10 no push up burpee box jumps
10 no orgasm toes to bar
30 DU’s

Time: 18:49 with 60 SU and step ups

This was tons of fun, though took longer than I expected.  That was for two reasons.  One, because I had it in my head that it was a 3 RFT workout (I think it was the 300 and 30 that got me).  During the second round, when I thought I only had one to go, Coach yelled out something about it only being 4 rounds and I was a little disappointed.  The suck of those burpee box jumps was going to have to be repeated twice more.  Not awesome.

But it was.

I did my knees to wherever I could get them (without incident I might add) in sets of 5 and modified to step ups for the box jumps.

The rowing was (obviously) my favorite part.  I comfortably held a 2:09-2:10 pace every round and just sort of used that time to catch my breath.

No really, I’m fine. Just an accidental orgasm.

Lately I keep reading about how toes to bar causes people to unexpectedly orgasm.

It’s a real thing, I swear.  Google it.

It seems it happens in both men and women, though in women it seems to be something they know is coming (see what I did there) while in men it’s usually extremely unexpected.

I totally believe it.  It’s one of those movements where there’s a lot of rubbing and pelvic floor action, and I’m pretty sure I’ve seen some accidental boners from it.

Julie Foucher doing toes to bar. I’m pretty sure if I were a guy this pic alone would give me an accidental boner.

So now I really really want to get toes to bar.

But at the same time, I’m terrified I’m going to be one of the people who has this superpower.

What if I can’t stop myself?  What if, three into a set I spontaneously combust and turn into a screamer?  I mean, not that anyone would notice anything strange there since I do make some weird noises when I exercise.

But, oh God, what if it’s so unexpected that I can’t prepare?  I can see it now:  I splooge and then lose my grip, fall off the bar, whap my head on the way down and end up with a concussion?

On second thought, maybe I don’t want to actually get toes to bar.

This Crossfit business is even riskier than I thought.

Pom poms on a Monday

I feel like every weight loss success story I read about starts with a breaking point.  You hear how one day they saw themselves in a photo or something and just snapped, and everything changed.

I feel like I’ve been on a weight loss journey forever.   In truth, it’s really been just over a year since I recommitted myself to caring about myself, my body, to how I look and how I feel.

There have been some high points and low points, and certainly some successes and failures.

While recently I’ve seen some great success in max weights and lifts, I feel like I’m seeing a pretty serious backslide in my weight loss goals.  The number on the scale is consistently going up, and while I would love to say it’s from all the muscle I’m building, that would be a lie.  It’s because my diet has been anything but clean, and I’m paying the price by gaining weight.

This stops today.

I’ve said it a few times over the past week, but wasn’t strong enough to truly commit it to myself.  But I am now.  Today I woke up knowing exactly what I wanted out of today, out of myself, and out of my goals.  Today I woke up ready to accomplish everything that I know I’m capable of.

So I will.  It’s really that simple.

10.28.2013

The Walking Dead is going to be the death of me.  I was up at 3 a.m. from a super intense zombie nightmare, and couldn’t fall back to sleep as every noise I heard had me convinced that I was about to be nom-ed alive.

I will totally be one of the first to go in a zombie-pocalypse.

So with that, I was wide awake and at Crossfit this morning ready to work.

Warm Up- usual stuff.  My upper back and quads are achey from all the riding I did this weekend.

SWOD: Back Squat 5×3
1×20@ 33 warm up
1×5@ 53 warm up
1×3@ 83
1×3@ 93
1×3@ 103
1×3@ 113 PR
1×1 @ 123 PR

YAY new PR’s!  I feel like I haven’t done back squats in forever, so I knew I would PR with a set of 3.  The 113 was great, and at 123 I had one decent rep and then just got stuck at the bottom.  I could literally feel my core collapse and my knees start to come in and just couldn’t fix it.  I ended up on my butt, but whatever.  2 PR’s in one day!  YAY!

WOD:
30-20-10
KB swings
DB Push Press

Score: 8:04 @ 25lbs kb and 20 lbs dumbells

This was fun.  My shoulders were screaming during the push presses, but I think I went with the right weight all the way around.  Coach had us set up our KBs at one end of the box and the DBs at the other, so it was nice not to just be standing in one place the whole time.

Midline:
3 rounds
1 minute plank hold
10 airplanes
10 med ball twists

YAY for midline work.  I really need it, and having it built into the class is hugely beneficial to ensure I actually do it.

I was able to do the first plank hold all the way thru, the second I broke at 40 seconds and the third I broke into two 30 second plank holds.  And I took the skin off my elbows/forearms on these.  Ouch.

Med ball twists were with 14 lbs ball and my feet on the ground.  I find that if I lift my feet I feel it completely in my hip flexors and my right one actually cramps.  Owie.

Product Review: VS Track Pant

Sexy staple Victoria’s Secret has recently launched (re-launched?) their fitness line, VSX.  As a fitness junkie always in search of my new favorite brand or items, I ordered several pieces from them before the marketing for the new line truly began.

Of the pieces I invested in, my absolute favorite by FAR is the VS Sport Track Pant.  At $74.50 these are a more expensive piece than what I would typically be interested in, but at the time I was really looking for something I could wear after my bike or swim workouts that would be loose, breathy, lightweight and super comfortable.  These pants met every one of those criteria and far exceed my expectations.  I could not be happier with this purchase and may buy a second pair as I anticipate I will get that much use out of them.

Function:

These pants are extremely lightweight and breathable, with a thick and heavier drawstring waistband.  The material almost feels like satin, but instead is a moisture wicking blend that simply feels sensational on your skin.

They include zippered pockets, making them perfect to throw on after a workout and carry keys, phone and money.  Not only are they perfect post workout, but they could easily be comfortable for yoga, or for running errands on the weekend.

Personally, I never exercise in pants and therefore would not do so in these, but with their breathability and loose stretchy fit, they would be great for most any workout.

Fashion and Fit:

These pants are very flattering.  In addition to the loose flowy fit, they feature a slight ruching on the leg to give them some fun detail.  As I mentioned above, they have a thick waistband made out of a traditional spandex/cotton blend with a drawstring, allowing for both comfort and a great fit.

These pants were true to size based on the size chart provided on the VS website.  I ordered the large and found them to be roomy, though a little fitted in my thighs as I’ve got some meat down there.  I appreciated the super flattering waistband and the just below my belly button rise as they were slimming and comfortable.

In terms of length, they hit perfectly at the tops of my shoes and don’t drag on the ground at all.  I am 5’6″ so a bit on the tall, so if you’re petite you may want to take this into consideration.

Summary:

This super lightweight pant is the perfect compliment to your fitness wardrobe.  For me, it works well as a pre or post- swim/cycle pant and is very comfortable to throw on over these types of clothing.  I believe this pant to be very versatile and could be used for cardio or yoga if you like wearing pants for those activities.

The VS website is easy to use, and delivery was as expected based on the shipping option I selected.  There were several options available for views of the product, helpful product reviews, and a very accurate size chart.

I am extremely pleased with this purchase and would recommend it to anyone looking for this type of product.

**Please note- this product review is simply my personal opinion of this product. I am in no way affiliated with Victoria’s Secret, nor am I receiving any compensation for publishing this information.

Slow Cooker Mexican Chicken Soupish (because it’s so thick it’s hard to call it soup)

Even though I live in Florida, I’m a total crockpot/slow cooker junkie.  I don’t have much time to prepare meals, but it’s important to me to eat as healthy as possible.  I’m always throwing a bunch of stuff in the crock pot and hoping it tastes good, and this week’s concoction was exceptionally tasty.

If you keep an eye on the ingredients in any of the canned items, you can have a 100% paleo meal with no more than 10 minutes of prep time.

You’re welcome.

Ingredients:
1.5 lbs of chicken of your choice (I used breast)
1 large poblano pepper
1 jalapeno pepper
1 large onion
1 clove garlic, minced
1 large can of diced tomatoes (check for wheat/soy/sugar to keep it paleo)
1 large bunch of cilantro chopped (about 1 cup)
4 limes juiced (about 1/3 cup)
1 can green chilies (again, check ingredients)
32 ounces chicken broth (or base if you prefer)
Salt, Pepper, Cumin, Cayenne pepper, chili powder

Directions:

I swear to you, it’s this easy.

Put the chicken in the base of your crock pot.

Chop all ingredients that aren’t chopped (peppers, onion, garlic, cilantro) and throw them on top of the chicken.

Add tomatoes, lime juice and chicken broth.

Spice to your taste.

Set slow cooker for 8 hours on low or about 4.5 on high.  When it beeps, use two forks to shred chicken and mix well.

This comes out as a very thick hearty soup, making for a very filling and protein rich meal.

10.23.2013

At the box for 6 a.m., as much as my body didn’t want to be.  I seriously considered calling it a rest day, but was really glad that I went.

Warm Up:  Usual.  Quads are super sore from Fran yesterday.

Mobility:  Use LX ball on your bum cheeks.  Hip and quad stretch with bands.

WOD:
5 minute AMRAP
20 DU’s
10 slam balls

Rest 1 Minute

5 minute AMRAP
20 DU’s
10 DB snatches

Rest 1 Minute

5 minute AMRAP
20 DU’s
10 lunges (each leg)

Score: 351 with 20 on slam balls and 25 on DB snatch

This was super fun.  I should have use the 25 for slam balls however, and need to remember that next time.  the weight on the DB snatch was perfect.  Challenging after the slam balls, but still do able with good form.

Surprisingly the lunges killed me.  I got 3 reps into my first set and my leg literally gave out and I banged my knee into the ground.

Whoops.

So I shook the legs out, rested a second, and then took each rep slowly letting myself have a second between each.

These were slow going, but I kept moving.

10.22.2013

Having a birthday on a Monday is actually kind of awesome.  I started celebrating Friday night and didn’t stop until last night after midnight.

The not so awesome part, though, is that I’ve pretty much been drunk since Friday.  Obviously, it’s time to rein it in and get back to the lifestyle that is going to help me accomplish my many goals this year.

And boy do I have some.

Went to the noon class today as I overslept 6 a.m. (on purpose).  I had planned to go after work, but once I saw the WOD I was having such bad anxiety I was in danger of talking myself out of it.  so I decided to just get it over with, and am glad I did.

SWOD:
Deadlift 5×5
Bent over DB Row: 4×8

Deadlift:
1×10 RDL @ 33 warm up
1×5@ 83
1×5@ 103
3×5@133

These felt good.  Heavy, as that is very close to my max, but I’m absolutely getting stronger.  I also flipped my grip for the first time today and loved it.

Bent over DB Row:
1×8 @ 20 (woah light)
1×8@ 25 (still stronger than that)
2×8 @ 30

I should have used 35s the whole time.  Having never done this exercise before I did’t know what to expect, but even the 30s were too light.  I’ll know for next time.

WOD:  Fran
21-15-9
Thrusters
Pull Ups

Score: 7:07 @53 with Ring Rows

So I didn’t puke, or die, and was happy to get it over with.  Thrusters still stuck.

That is all.

10.21.2013

6 a.m. class to start my birthday off right!  I had sent coach a text on Friday requesting either burpees or Cindy.  He told me I was crazy and there was no effing way we were doing Cindy, but YAY I got my burpees!

Warm Up:  Usual stuff.  There was some talk of me doing birthday burpees while everyone counted for me, but that wasn’t going to fly.  I’m a team effort or none at all kinda girl thank-you-very-much.

SWOD:  Press 5×5
1×10@ 33 warm up
1×5@ 53
3×5@ 63
1×5 @68 PR

YAY!  I have been stuck at 63 lbs forever on my strict press, but no more.  I admit, the last 2 of the last set were hideous, but I’m really happy that I’m building more strength over head.

It’s also amazing how just 5 lbs over head feels like half an elephant when there’s no push in the mix.

WOD:
4 RFT
3:00 to run 400m (row 500)
then
Max burpees with remaining time

Score: 20

This WOD made me SO happy.   I wish I could have done the run, but since we all know I love rowing I wasn’t even cranky about my cranky foot.  I kept around a 2:15-2:15 pace for each of the 500s, and kept my burpees each round pretty steady as well.

I really REALLY wanted to do 30, as it’s my 30^th birthday today, and might still do 10 when I get home from work tonight just to say I did it.

Here’s to my 30^th year of health and happiness.