Sunday, August 31, 2014

Something to be Proud Of - Supporting Friends - Be Better

I don't know how to say this without sounding like an asshole. But.. we spend money for the business all day long. We spend $30-50 per meal when we go out to eat, hundreds of dollars on computer parts, shipping costs, materials, expenses. Money is spent constantly, and we don't even think of it (yet I hate paying $10 for shipping, go figure.)

So when I see something awesome on the verge of happening, and all it takes is a little money, a little support, and a little publicity, I am happy to share, donate, and be a part of the cause.

I stand behind +Lisbeth Darsh in her new project, and I've already become a supporter. I will even donate more before time runs out, just because I really want to see her succeed.

She has been a voice, sometimes outspoken, but never faltering, in our amazing CrossFit community; and while she's not officially involved with CrossFit HQ anymore, she is still a very prominent figure in many of our lives. We look to her for advice, for pep talks, for funny stories, for motivation, and when we're tired of seeing fake hype, we always know we can turn to her for honesty, truth, straight from the heart REAL life.

I am a proud supporter of Lisbeth, and I'd like to share with you the opportunity to support her, as well.

https://www.kickstarter.com/projects/696903377/be-better-a-book-by-lisbeth-darsh

Wednesday, August 20, 2014

Carb Nite Bloat, 3 Days Later? - 8/20/14

I'm STILL not back to my pre-carb nite self.. My stomach feels bloated and puffy (last week it felt flatter and slimmer and smaller, firmer..) and my weight hasn't budged from 214. I try to rationalize it, like.. oh.. well yesterday I had pooped before I weighed myself and I was 214 and this morning I weighed myself but I hadn't gone yet.. so surely there's some value in that! Right..?

I know you're not supposed to weigh yourself every day. I don't care. I want to know. I know weight fluctuates (or not..) over time. I also know that I've been the same goddamned weight give or take like 5lbs for 2 years now. So.. stripping my body of carbs felt amazing. The results of eliminating most of the carbs from my diet felt incredible! I felt stronger, leaner... and then stuffing my face with crap for a few hours felt terrible, and now my only train of thought is.. WHAT WAS I THINKING?! Why did I do that??? Whyyyyyyyyyy... I could be sitting pretty at 209 or something right now but nooo. Instead, I feel like my body doesn't work the same way as everyone else's and well.. those carbs and shit I ate Sunday, it just grabbed onto and HELD onto.

Overreacting. I know. I'm curious to see how the next few days pan out. If I'm not back to my 210 weight (my Day 11 Carb Nite weight) then I'm not carbing up again. Nope. I'll just go back to what works for me and eliminate the carbs. This whole 'stuff your face with everything high glycemic' mumbo jumbo is madness.

Maybe I should read some more of the book instead of just the 'what to do and when to do it' part....

Tuesday, August 19, 2014

So far, I don't like having a "Carb Nite" - 8/19/14

Yes, I love having my 'sweet' foods once a week as a treat, but... I can't handle the stuffing that is supposed to occur once a week. I feel a little draggy, a little lethargic from Sunday night's binge. It could also be the lack of coffee in my system right now..

I was doing so great without any cravings for my 11 days, and today and yesterday the cravings for dried fruit, snacks, whatever, came right back. I'm wondering if this will be this vicious cycle of eliminating cravings and bad food for 6 days, having those bad foods one night, and then starting all over again.

We'll see how tonight goes with the workout. So far, I'd rather just do a low carb diet eating paleo-ish and clean foods, and have a little something one night a week. We'll see.

AND my weight spiked back up to 214 yesterday and today. If that shit doesn't change, then depriving myself of carbs all week long just to binge on Sunday nights and bloat back up will NOT be worth it.

Argh. Just discouraged now.

Monday, August 18, 2014

10 Full Days Eating Ultra Low Carb - 8/17/14

I started following some guidelines in the book Carb Nite (I apologize, the site is a little scammy and hokey) over the last 10 days. I waited a full 10 days of Ultra Low Carb eating, and decided that the night of Day 11 would be my insulin-spiking feast!

During the 10 days I ate things like,

ground turkey with sauteed onions, mushrooms and red pepper flakes (basically my sweet potato hash minus the sweet potatoes)
Salads with grilled chicken and bleu cheese
Burgers, no bun, with cheese, pickles, lettuce, bacon, mushrooms
eggs, lots of eggs! Hard boiled eggs, scrambled eggs, fried eggs.
Bacon. 
fried, unbreaded chicken wings, caprese salads (tomatoes were my biggest source of carbs the last 10 days, for sure.)
grilled steaks, sausages
salads, salads, salads
more eggs, more bacon.
Coffee with cream (I'm drinking dairy again, I couldn't stay away.) and by cream I mean, half and half, or heavy whipping cream - 2-3 cups of coffee a day
butter! Mmmm butter.
Mozzarella, often with hardboiled eggs. I can eat them in the car, on the go, whenever. As long as I put some salt in that zip lock, we're good to go.
nuts! walnuts, cashews, almonds

That about covers it. But yeah, my biggest thing was the VERY FIRST DAY. Once I got through the first day, I was good. I missed my dried pineapple, my dried banana chips, my whatevers. Sweet potatoes, rice, etc. But.. once I got through that first day, the rest was smooth sailing.

I'll tell you about my Carb Nite later. If nothing else, just know I was extremely UNcomfortable last night after all the shit I ate. I can't believe people eat that way on a regular basis. As in daily. As in multiple times daily. I even stayed mostly gluten free last night too! Miserable.

I will mention that in 10 days' time I went from 215ish to 210. My lowest on this CrossFit/Paleo journey EVER has been 209. So.. hopefully this insulin spike BS crap that I went through last night will power me past 209. That would be awesome. :) More later!

Crossfit Day 413 - 8/15/14

I was worried about this one, because all these weighted lunges as of late have really taken a toll on my emotions, (speaking of emotions, I need to update you all about my Amino Acid Experiment!)

But.. I was good! It was good.

WOD: 12 Minute AMRAP

20 – ABMSU
10 – Overhead Lunges (95/65)
5 – OHS (95/65)

Some of us girls set our goals high and said we'd complete 4 rounds (hah). The top girls in the gym did 8+ that day, so we were like, holy crap, we'll cut that in half.

I completed exactly 5 rounds. The sit ups were probably the worst, actually! My tailbone was not happy with me, but the fact that I made it through the overhead lunges was a proud moment by itself. 

Crossfit Day 412 - Clean and Jerk PR - Transformers - 8/12/14

And by Transformers they don't mean machines, they mean transforming normal people into hot, crying messes. At least that's what happened to me!

First, the good news. We were doing some silly strength cycle (I hate strength cycles.. I shouldn't, but I do.) so I decided to find my C&J 1RM again, which I haven't done in months. The last time I did it, back in April, I couldn't get 165, and had to settle for 155, so bummed that day!

So I was determined to get a better number, and I DID! I cleaned 175, and then jerked 175, and Tom didn't 'see' it, so I had to do it again, and I did it again!! It was heavy, but it wasn't impossible. I knew with this sort of elation, that this WOD would certainly tear me down. It looked way easier than it sounded.


WOD: “Transformers”

10 Rounds for Time
2 – Squat Cleans (225/155)
3 – Muscle Ups
4 – HSPU

I don't like squat cleans, but I can do them. I prefer not to do them if I don't have to, so I kept getting yelled at to squat clean 155, which just ended up being harder on my body. At one point, Russ was yelling at me to squat it, so I did to appease him, and wtf, I jammed my elbow by mistake into my knee, which jammed my wrist (cause you know, I had 155lbs in my hands). That's when I broke down and was like, SHUT THE FUCK UP AND LEAVE ME ALONE PLEASE. I power cleaned the rest of the cleans, did my 3 ring dips/3 ring rows for the muscle up scale, and my HSPUs.. which Justin came over and critiqued and criticized. Jesus Christ, people. Leave me the hell alone. I know I can't do them to your standards. Please, just let me get through this god awful WOD.

I don't know if anyone knew I was crying, but it was miserable. I don't know if it was just me, or what, but I hated this WOD.

What was crazy is, my strength felt good. My diet has been great. I've been eating well, cut out all the carbs, starches, sugars, etc. I just broke down mentally under the pressure of this workout. And when I hurt my right wrist during the bum squat clean, I came unraveled. Bleh. It made me think of Dave saying how easy it is to hurt yourself, even when you're doing things you're used to. That's when I thought, this is stupid. I'm going to do it in the way I'm comfortable with, so that I minimize my risk of injuries. The last thing I need is to get hurt doing something that only takes up an hour of my day, and have it affect the rest of my life for the next 1-2 weeks, nonstop. Not worth it.

Fortunately, my wrist is okay, it's still a little tender, but it hasn't hindered me from any movements or regular activity. PHEW.

AND I CLEAN AND JERKED 175!!!!!! AHHHHH!!!!!

Crossfit Day 411 - April Came with Me! - 8/11/14

Dave's brother, Jon, and his wife, April, were in town for a few days visiting. Dave somehow convinced April that she'd love CrossFit, so she agreed to come with me. Yippeee!

We went to an afternoon class, and did the following:

WOD: 6 Rounds

1:00 ME Wall Balls (20/16)
:30 ME Box Jumps (24/20″) *Step Down Only
:30 Rest
You will have two scores: Total Wall Balls/Total Box Jumps

I did 120 wall balls and 45 box jumps. Woo!!! April did "All of Them" as Justin put it on the board. Love it! She did awesome, and I was so happy she came with me!


Tuesday, August 12, 2014

Day 6 - No starch, no fruit, no sugar - 8/12/14

Essentially, I am depleting my body of carbs, starches, and sugars in an effort to force it into ketosis, to force it to burn fat instead of the food I'm eating for fuel.  The first day was the hardest, but after that it was no big deal, and so far today has been great too.

My one 'treat' has been my BCAAs at night with glutamine, and I may or may not have had a spoonful or 2 or 3 of coconut almond butter. 

It's the beginning basics of Carb Backloading, which I've never really tried, and hell, maybe I should. It's also along the same principle as Carb Nite, which I've never tried before either.

Regardless, I feel better. My body is reacting to the slightest amount of starches I consume (whether it's in sauce inadvertently, or from too many vegetables) I can FEEL it. I'm glad I've gotten over that initial hump of wanting dried fruit and starches and whatnot, and now I'm content with not eating it. I don't want it. I feel better without it. WHOA.

Granted, I only worked out yesterday since I started cutting starches. Tonight will be another determining factor, how it affects my performance; we're doing heavy C&J today. I'll keep you posted!

Saturday, August 9, 2014

Crossfit Day 410 - Bodpod - 8/7/14

So I went and got my bodpod done again. My results were identical to my previous one in January, except I weighed 2 more pounds this time than before. My lean body mass is still at 134, perfect.

I also decided that since I did my bodpod, that I'd go ahead and knock off the snacks/extras already.  The article below jump-started me to do this, really. I subscribe to Paleo Hacks and I happened to read this one this morning.
Hey there!

Did you know that years of eating processed foods, lack of exercise, and "normal" western eating patterns can literally program your body to burn NOTHING but calories and sugars from the foods you consume each day INSTEAD of burning off body fat that's stored on your body?

Most popular exercise programs take way too much time and use old-school methods that cause you to crave more carbs and calories – especially calories from sugar – FORCING your body to burn sugars and waste away nothing but stored energy.

This means that every time you eat and exercise your body is busy fighting a losing battle.

Fortunately, there is a way to reset your body’s fat burning switch so that your body burns fat FIRST every time you move and exercise.

It’s a super simple 3-step metabolic primer from my buddy Shaun Hadsall that turns off your body’s “addiction” to burning sugars, while making your most stubborn fat your “go to” energy source in LESS that one week’s time.

Here you go:

1: Try to consume zero starches or fruits for 3 or 4 days in a row during the week.

This will help accelerate depletion of glycogen (your stored energy) and get your body burning mostly FAT again. This should equate to a total of 25 to 50 impact carbs for the day. Consume protein in every meal to help increase satiety and keep your body in an anabolic high-energy fat-burning environment.

You’ll program your body to burn a ton more belly fat by using this approach just a few days of the week.

2: Increase your fat intake and double your servings of green cruciferous veggies on deplete days.

When you lower carbs for a few days you’ll automatically need energy from other sources. Friendly fats and cruciferous veggies should be your go to macronutrients to help provide this needed energy.

Some good examples to use are extra fish or krill oil, olive oil, coconut oil and raw nuts to increase your fat intake -- And spinach, kale, broccoli, cauliflower, asparagus, arugula, green beans, Brussels sprouts and cabbage are great choices for extra veggies.

This will help provide all the fiber, vitamins, and minerals necessary to maximize fat-loss during a lower carb phase. It will also DECREASE your cravings in a big way.

3: Double your daily water intake, while depleting carbs.

Most folks simply underestimate how effective proper hydration can be for UNDOING the damage of over-eating, getting rid of excess water retention, and facilitating other metabolic processes that burn fat.

Remember, if you had high carb meals this past weekend you’ll be holding almost an extra 3 grams of water for every gram of carb you consumed. So if you carbed up over the weekend, we’re talking an extra 700 to 1000 grams of water sitting under your belly skin.

A good rule of thumb is to consume 60 - 70% of your total body weight in ounces of water on your carb deplete days. So if you weigh 150 pounds then you should be shooting for 100 to 120 ounces of water minimum.

After 3 or 4 days of using this strategy, your body and hormones will be PRIMED to burn PURE fat when you exercise.

Now you just have to make sure you’re using the RIGHT exercise strategy or all this could be nothing but a waste of your time and energy.

[...cut a bunch of other stuff out]
Dave

Now for the WOD:

We're working on our 20 rep back squat, and I started at 115 last week, then did 145 earlier this week with Rainy, and then today I did 150. YIKES that was rough.

7 RFT
10 KB snatches (55/35)
10 goblet squats
10 box step ups

This was awful. The KB was heavy, clunky, bulky.. As I posted on Facebook,
I really struggled with today's workout. 7 rounds of 10 kettlebell snatches, 10 goblet squats, and 10 box step ups with the kettlebell. All in all, I did 70 of each while holding a 35lb kb.

The three things that kept me going were a) the will to finish and not give up or quit b) our amazing members took the time to cheer me on and encourage me to keep going and c) the fact that 2 1/2 years ago, that 35lb kb was the excess fat I carried around with me full time. It was painful to realize that I was dragging around all that extra weight for so long.

So happy to be living life now, instead of dreading it..
And it's true! I finished though, in 19:09.  I RXed it, I struggled through it. I realized some shit during, and I'm proud that I made it through. It wasn't emotionally struggling, but physically. Just to push myself to keep going when it would've been easier to just quit. I didn't quit. :)

Crossfit Day 409 - 8/6/14

Today was our 2nd bring a friend day of August, but I didn't bring any friends. :( They're all at CF, or they've all decided they have no interest in being a part of that aspect of my life. Ah well, I've quit asking people.

So Dezi and I decided to do our own little partner WOD, since I missed the one from the day before.

The WOD was

15 min AMRAP
12 box jumps
8 T2B
12 slam balls

Score was number of rounds.

Dezi and I partnered up so that one person did a whole round while the other person did air squats. Then rotate. It was beautiful! I ended up getting 141 air squats in, and we completed 8 + 3 rounds collectively. WOO.