Eat Clean. Train Mean.

I just finished my 12 week body transformation challenge with Generator Crossfit.  My personal goal was to transition 5 lbs of fat into 5 lbs of muscle.  I got my initial tests done on January 7.  I was a little shocked when I saw that I had 24.1% body fat and was in the "moderately lean" category.  I've never struggled with my weight and aside from losing post-pregnancy weight have always been "thin".  Today I measured at 18.6% body fat.  I lost 5.5% body fat and gained 5.4 lbs of muscle with a 2.6 lb overall loss. I couldn't be happier about my results.  I plan to keep doing what I'm doing and see where this takes me over the next 6 months.  I know I can build even more muscles and get stronger!!

Eating Clean:
After my initial test in January I met with my trainer and he told me to try to get 100-150g of protein a day and focus on my food coming from lean proteins, good fats and good carbs.  I tracked my food and ate totally clean for about 3 weeks then it became more of a lifestyle than actual diet.  I do my best to eat clean about 75% of the time - I'm most definitely not even close to perfect with my eating.  But I try to make good choices and use my food to fuel my body.  I drink a lot of protein shakes (after workouts and before bed every day) and try to get as much lean protein as possible with every meal and my snacks.  I  eat eggs, tuna, salmon, almonds, bacon and chicken a lot. I rarely eat dairy (except butter, cheese and an occasional Greek yogurt) and I avoid most grains now.  I still eat out and I still enjoy my favorite treats - but rather than let the whole day go down the drain I just try to eat as clean as possible every meal.

Train Mean:
I love working out.  Truly, if I could I would do 2 or 3 workouts every day because of how much I love it.  But since I can't just spend all day working out here's what I've been doing. I go to crossfit 5-6 days a week and do cardio 4 days a week.  I try to always separate the workouts by at least 3 hours to allow my body to fully recover.  When I don't have enough time between them my second workout is never as strong as it should be.  My trainer told us to do high intensity interval training for our cardio with only 1 long run a week. Talk about a big challenge for me.  I love running so much but since I was determined to build lean muscle I agreed to give it a go.  I've changed my spin classes to be very high intensity interval focused for 10-30 minutes max then the rest of the hour we work on leg strength or drills.  Running consists of 1 day of hill intervals, 1 day of sprint intervals and 1 long run a week.  On interval runs we usually walk between intervals instead of jogging.  It was a tough transition but I've grown to like it.  And Saturday on my long run I felt dang good for the first time since the St George marathon last year. 

My bro-in-law asked me which I liked more crossfit or running.  I can't say that I like either one more than the other anymore.  I love them both so much and for me with my goals they fit hand-in-hand.  They are both very social for me which is huge for me.  The fun factor has to be there for me. I don't intend to stop doing either one.  I feel like crossfit is making me a stronger runner and I know running helps my crossfit game too.  My cardio and endurance are great which helps me in the chipper wods.  I know there are a lot of haters out there - haters on running and haters on crossfit.  I hear it from people all the time.  But personally I love them both and think they might be the best combination ever!  At 41 years old I'm in the best shape I've ever been in my entire life. 

Lessons the Crossfit Open Taught Me

One of the reasons I love racing is to see my hard work pay off.  I love to set goals and train for them then race as hard as I can to make my goal.  I try to make my goals hard but also something that I can accomplish.  So when my trainers at Generator Crossfit challenged us to compete in the 2014 Crossfit Open I thought they were crazy.  Then with more explaining I learned we do the workouts at our own box and then post our scores online.  You get judged and can't scale the workouts.  So I decided this was a great event to participate in.  Check that off my 2014 goals.  

Each week they post a different workout on Thursday and you have until Monday to complete it.  Every single one of them have pushed me to the limit and have uncovered my weaknesses.  So I've come up with my top 5 weaknesses.

Week 1:  

The WOD: 

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

My Weakness:  I need to develop the double-under skill.  This will just take practice, practice and more practice.  My goal is to be able to do consistent DU's by the end of the summer.  And I am completely ready for the beatings this will bring. I bought a training rope and have already started practicing a couple times a week.

Week 2: 

The WOD:

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (65-lb)

   10 chest-to-bar pull-ups

My Weakness:  I totally suck at overhead squats.  This one was my complete failure.  My mobility and strength are both weak in this area.  Developing this is going to take time and lots of strength training.  One thing I plan to do to get stronger is to go into the box 1 extra time each week to work on strength.  Starting with my front squat my current 1 rep max is 125 pounds.  I would love to get to at least 150 pounds by the end of the year.

Week 3:

The Wod:

Complete as many reps as possible in 8 minutes of:
95-lb. deadlifts, 10 reps
15 box jumps, 20-inch
135-lb. deadlifts, 15 reps
15 box jumps, 20-inch
155-lb. deadlifts, 20 reps
15 box jumps, 20-inch
185-lb. deadlifts, 25 reps
15 box jumps, 20-inch
205-lb. deadlifts, 30 reps
15 box jumps, 20-inch
225-lb. deadlifts, 35 reps
15 box jumps, 20-inch

My Weakness: Strength again!  I made it to the 155 lb round but just sat at the 185 lbs because it's higher than my current 1 rep max.  Again I will be focusing on building leg strength through 1 extra day of just weights a week.

Week 4: 

The WOD:

Complete as many rounds and repetitions as possible in 14 minutes of:

60-calorie row

50 toes-to-bars

40 wall-ball shots, 14 lb. to 9-foot target

30 cleans, 95 lb.

20 muscle-ups

My weakness:  I hate to admit it but strength again.  I made it to the cleans and couldn't clean 95 lbs.  I'm sensing a pattern here.  I need to lift more weights and get stronger in a bad way.  I had almost 2 minutes left when I got to the cleans and just sat there attempting to lift the bar and had no luck - not even 1 time could I clean that darn bar!! 

Week 5: 

The WOD:

WOMEN - includes Masters Women up to 54 years old

21-18-15-12-9-6-3 reps for time of:

65-lb. thrusters

Burpees

My weakness: Muscle stamina.  I was able to do thrusters at the 65 lb mark but my arms got very tired very fast so I had to break it up into chunks.  The more I can do unbroken the faster I can do this.  

I have decided that I am glad I signed up for the 2014 Crossfit Open because it forced me to take an honest look at where I am right now and where I want crossfit to take me.  I have a good benchmark to look back at for next year when none of the workouts end in a 0. 

My total failure

I have lots of issues.  Anyone who knows me personally knows that I am a total head case.  That being said .... I know I'm a head case so it's no big deal right?  Ha.  

I have a really hard time doing things I suck at - I usually avoid anything that I suck at.  I don't play cards, board games, go bowling, play mini-golf - stuff that any normal person would just do and enjoy.  I can't make myself enjoy them so I avoid them.  In college when boys would take me out on dates bowling or to play mini-golf I would end up yelling, swearing, throwing my clubs, etc.  SO EMBARRASSING and so lame of me.  Thank goodness Todd never took me bowling!

Anyways....now that I have set the stage you'll see that putting it out there and signing up for the Crossfit Open this year is a big deal for me.  I've been really doing crossfit since November of last year and I am way stronger than when I started.  But, I've still got a long way to go.  I knew I wouldn't be able to "compete" in the open but I thought at least I'd be able to do some of every workout.  

The 14.1 WOD was:

Complete as many rounds and reps as possible in 10 minutes of:
30 double-unders
55-lb. power snatches, 15 reps

I got a score of 134.  I learned that I really need to work on my double unders. 

14.2 WOD was:

For as long as possible:
From 0:00-3:00
  2 rounds of:
  10 overhead squats, 95 / 65 lb.
  10 chest-to-bar pull-ups
From 3:00-6:00
  2 rounds of:
  12 overhead squats, 95 / 65 lb.
  12 chest-to-bar pull-ups
From 6:00-9:00
  2 rounds of:
  14 overhead squats, 95 / 65 lb.
  14 chest-to-bar pull-ups
Etc., following same pattern

 

I tried it last Friday morning and got a score 0.  Yep I can't overhead squat 65 lbs.  I tried and failed over and over for 3 minutes.  My previous PR for OHS was 33 lbs then Thursday night when the workout was announced one of my trainers worked with me and I got a new PR of 45lbs.  I still had to jump 20 more pounds the next day.  I tried on Friday morning and just couldn't get it.  I was so upset and mad at myself for not being able to do it.  I was in tears and was pissed off all day.  I went back to the gym that afternoon and worked on my OHS more but knew I was too fatigued to try again.  Then Saturday I worked on them again for another hour until my trainer sent me home because I was so fatigued.  I still couldn't get more than 45 lbs.  But my form was better and I could do 45 lbs multiple times in a row.   

 

This morning I gave it one more try.  I got a new PR of 55 lbs - which I am VERY happy about and gave it my all but didn't quite get that 65 lb OHS.  What am I learning from this workout?  Building muscles is important and takes time.  I am determined to have all my RX weights by this fall - and I'm going to work hard and eat right in order to get there.  I am not going to beat myself up over this.  I worked hard and gave it my all.  I read this article today and it solidified the feelings I already had about 14.2.

 

Most of my big hard fitness goals haven't come to me on my first try.  I felt the exact same amount of frustration last Friday as I did after the UV Marathon in 2012 when I missed qualifying for Boston by a 4 minutes.  

Interval Training

It's been a while.  I guess since my injury and since I'm not training for anything I haven't really had much to talk about.  But I have been very busy lately and I'm back to running.  

1. My feet no longer hurt at all.  My tendonitis on my right foot just needed rest, ice, motrin, etc.  And my arch pains on my left foot just needed better support.  I wear Superfeet now and there's no pain at all when I run.  YIPEE!!  

2.  I've been doing a lot of crossfit and trying to build muscle which I am loving.  We are in the middle of a 12 week challenge to lose fat and gain muscle.  I'll let you know on March 31st how it goes.  Todd and I do lots of our workouts together which is total blast.  We have never enjoyed working out together before.  I love it!!!

 3.  As part of the whole "build muscle" goal I've been doing mainly interval training.  I still do 1 long run a week (8-10 miles) and my other 2 runs are HIIT workouts.  It is so hard.  Today we went to the track and did 400 meter "sprints" 6 times.  Truly, I thought I was going to puke.  Other workouts have been hill sprints, treadmill ladder sprints and 4:2:1 interval running.  They are all short all-out bursts and they are so dang hard.   It was 60 degrees outside today and I ran in a tank and shorts...so even if the track kicked my booty it was so great to be in the sunshine!

 

4.  I can finally do 2 pull-ups!!  I might not have made my goal last year but I finally got them.  Just yesterday I did 4 in a row and 43 total in the workout.  Mine aren't too pretty yet....but my chin is above the bar. Do you like our cute Valentine's outfits???? 

While I can't run....

I feel like it's been ages since I ran...and really it has been 6 days.  I am a total head case.  While I can't run in order to keep myself occupied I've been doing a lot of therapy:  stem, deep blue, magnesium oil, arnica, stretching, resting, motrin, and this crazy rubber wrap - you wrap it as tight as you can then stretch for 2-3 minutes.

Everything seems to be helping and my heel is already feeling a lot better - but I know I need to stay the course and keep at it for at least another week. I seriously can't wait to run again. 

I've also been doing a lot of cross-training.  I joined a new crossfit gym and have gone every day.  I've been on the spin bike and rowing machine and I even went and swam laps (haven't done that in 6 years).

Funny story about swimming.  I'm at the pool everyday since my boys swim on a club team so I grabbed my hubbies goggles and my swim gear and did laps for 45 minutes.  It was brutal.  During the swim I looked over at my 9 year old in the lane next to me and he was goofing off so I took off my goggles and told him to work harder and stop playing.  He hadn't noticed it was me swimming next to him for the last 30 minutes.  Ha. 

The partner workout

I am way behind on posting.  Let's see what have I been up to.....I've done a few more night runs, a triple run day, several hill repeats, some long runs and a whole lot of 360 fit.  I am so ready for school to be out for the kids so I have more time for my workouts in the mornings.  It's just hard to fit it all in some days. 

The other day we did a partner WOD - everything was sets of 90 until the last thing which was 180 ball slams. We had just finished doing way too many burpees and I started doing the ball slams.  Traci was laying on the ground thinking we were finished right when I slammed the ball down by her head.  It shocked her then depressed her thinking that we weren't finished.  We were cracking up.  I like partner workouts because we can cheer each other on and being T's partner is the best since we are so similar with our workout strengths and speed. 

 

Oh and by the way.....I have started doing a few "boy" push-ups during the workouts now.  I can't do the whole thing but it's fun to at least do some of them.

Today I did 5 miles on the treadmill and crossfit.  Tomorrow we are doing a trail run as part of our long run.  I am for sure bringing my phone to get some pictures. 

Hero WOD for Katrina

 Today our crossfit workout was a Hero workout dedicated to Katrina Lawrence who lost her life earlier this week after giving birth to her 6th child. I don't know her personally but I know members of her family and friends of hers.  The workout was VERY hard and thinking about her and her loving husband and beautiful children is what kept me going and got me through all 6 rounds. 

"Katrina"

Cash in: 34 Box Jumps for Justus (24in/20in)

Then 6 Rounds of the Following:

-14 Kettlebell Swings / for KAI the Intellectual (53/35),
-12 Front Squats / for TE the Karate Man (135lb/95lb),
-11 HSPU / for MAYA the gymnast,
-8 Burpees / for DAX the crazy man,
-3 Squat Cleans / for KOA who loves to leave everything clean (NOT!) (135lb/95lb)
-1 Thruster / for Jet Li the new baby thrusting himself into this world! (135lb/95lb)

Cash out: 36 Box Jumps for Katrina (24in/20in)

Rep = Children’s and Parents’ Ages
Rounds = Number of Children

In other news: On Wednesday we did our night run - 9 out of 12 isn't bad.  It was a fun run but going to bed at 11:00 pm nearly killed me.  And yesterday morning when the alarm went off at 5:00 am to go teach spin I was dead to the world.  But I went and taught class then did crossfit after.  Talk about great Ragnar training :) 

 Tomorrow is long run day.  16 miles

Sleeping In

I am loving spring break.  It means I don't have to rush home from the gym to get my kiddos off to school.  Today I got to sleep in until 5:35 am!!  I hit the 6:00 am crossfit class then did a tempo run on the treadmill.  I didn't have to split my run into half before and half after my crossfit class and I didn't get home until almost 8:00.  

360 Fit WOD: AMRAP: push-ups, kettle bell swings (35 lbs), sit-ups, gobbler squats (35 lbs).  We did low rep scoring and I got 10-9-10-7 for a total of 36.  

Tempo Run:  6 miles total with 4 @ 7:30 pace

 

 This picture is from Monday's workout.  

Why do I look so happy doing a burpee boxjump...what is wrong with me!?!

I didn't recognize you...

This weekend at the gym there was a 360 fit competition.  I had no desire or the ability to compete in it but I really wanted to go watch. So for date night Friday I headed over to the gym with T and the hubby.  I had no idea just how bad I look when I go to the gym until I showed up in my makeup with my hair all prettied up.  One guy who goes to the 6:00 am class with me didn't even recognize me, another girl said "oh ... you're pretty" and the front desk guys said "you clean up well".  Ha ha ha.  I was dying.  Lucky for me it's not worth waking up any earlier than I already do to get all gussied up.  

Workout me vs. Done up me

I didn't get to go and just watch and cheer on friends we all got pulled in to judge.  I got to judge this guy and he was a machine.  He actually took home the prize for top overall male.  He was amazing!!

On Saturday I ran my last long run - 16 miles.  Now I start tapering. Today was crossfit and an easy 6 mile run. 

War Wound

If you look closely you will see a HUGE chunk of skin missing from the middle of my hand.  Maybe you don't think it looks HUGE but seriously when water hits that baby it brings me to my knees writhing in pain.  I'm lucky I got my hair washed and makeup on this morning after an injury like that.  

Today was a double workout - tempo run and crossfit.  

Before crossfit I ran a warm up mile then 3.5 at a 7:40 pace.  Then crossfit - 15 min AMRAP of 5 pull-ups (thus the missing chunk of skin), 10 box jumps and 15 situps.  I did just over 7 rounds.  Then I finished up my tempo run with 1 mile warm up then 2.5 miles at 7:40 and another 0.5 mile walk. 

This is my last big training week.  I have my last 20 miler on Saturday then I start my tapering.  I can't believe it's almost time to start tapering. 

So sweaty

Which is worse my boob sweat or the fact that with a hat I sometimes look like a boy?  I can't decide.  At least I shaved....or this picture could be so wrong!


Today's workout:  taught spin & did crossfit

The biggest problem with doing double workouts is the fact that I am already all nasty sweaty before I even start crossfit.  Then the pictures are posted on facebook and I look all beat down.  Ha.

Home Gym

I have decided I really love kettlebells and that I need to get some for my home gym - that is IF I ever build one.  You can do so many different workouts with these babies.  I would buy a few different weights (20, 35 & 55), get a pull up bar and my treadmill and I would be ready to go.  Now all I need is to change one of the bedrooms into a fitness room.  I bet my boys wouldn't mind if I got rid of their room :)

I've actually never asked the hubby for a home gym because I hate working out alone.  I mean I hate it.  I'm a gym rat through and through.  I love working out with other people - even if I don't know them having people around makes me work harder.  I'm a very social worker outer too.  I would much rather talk to someone while running instead of listening to music. I have a nice treadmill at home but I have only run on it a handful of times in the past year (my kids use it way more than I do).  I run at the gym or outside.  

What about you.  Do you workout alone?  At home?  What tips do you have for making solo workouts more fun?
 

Last week in Vegas I thought I would do some KB swings at the hotel gym...
but they only had these cute colored 10 pounders so I opted for pushups.

 

 Doing some SDHP's at crossfit

Today's workout: 

20 kettlebell swings (35lbs)
20 box jumps
20 sit ups 

5 rounds for time

And I did 7 miles on the treadmill (3 miles tempo at a 7:40 pace)

X-Training

I love this!  I have been doing more x-training the past 6 months than ever before and I am in better shape than I have ever been.  

The combination of crossfit, running and spin is so perfect for me.  Today I ran 4 on the treadmill, did crossfit then ran another 3 miles after class.  I am mentally and physically stronger than I was a year ago and I love it.

I am 7 weeks away from Boston!  I can't believe it.   

How I think I look.....

 This is how I think I look when I do pushups.....

This is how I really look.  

(just a little bit different I think)

OK I didn't really think I looked like that girl does but at least I'm trying to do them.  Right?  

And honestly my upper body is getting more defined from all the crossfit workouts.  I just can't do a full pushup yet.  I am finally getting a rhythm down with my double workouts.  I love how my body feels after a good run and I love how I feel after a butt kicking crossfit workout.  They are so different and they compliment each other so well.  This is the year I will be the strongest I've ever been!!

Today's workout:  spin class and crossfit (wod: 21-15-9 single arm clean and jerk - 30 lbs and box jumps)

No Pride Left

I leave for a business trip tomorrow so I went a bit overboard with my working out today.  I got up at 5:00 to hit the gym early and pounded out 13 miles on the treadmill.  I really wanted to get my long run in before the trip when I had a little company.  Then hurried home and got the kids off to school and then instead of going into work went back to the gym to do the 9:30 am 360 Fit class.  It was a fun workout.  We did 10 dumbbell front squats (I did 25lbs in each hand), 5 laps around the basketball court, and 5 bear crawls - 3 rounds for time.  

I had to take off my hat during the bear crawls or I would run into people or things.  So during the last set my hat was tucked into the back of my capri's, my tank top kept riding up showing off my amazing post-kid stretch marks and I was crawling on the floor with my butt in the air.  Needless to say, I looked ridiculous and at one point said outloud "I have no pride left".  The girl who heard me say it was cracking up after class.  I mean really at 10:00 am at the gym it's the cute girls with make-up on not the crazy girls like me - I really am more of a 6:00 am workout kinda gal when I can look horrible and not worry about anyone seeing me.   

This picture is from an earlier class - not today's embarrassing moment - but it also contains an embarrassing picture.  Obviously I shouldn't wear a skirt to crossfit on a day we do burpees.....ugh!!

Today's Workout: tempo run and crossfit

Today's workout was an 8 mile tempo run - 5 miles at 7:45 pace.  I got up early did a half mile warm up then ran my 5 tempo miles and another half mile before my 360 fit class.  Then finished off my run with 2 more miles after crossfit.  It's been ages since I've done a tempo run and it was pretty tough at first.  But once I got my rhythm going and my music turned up high I was good to go.  

360 fit WOD:  6 one-arm hanging press  (each arm), 20 dumb-bell lunges, 6 Turkish get-ups.  5 rounds for time.  It was a tough WOD especially right after a tempo run.  This whole double workout business better make me stronger and skinnier! 

Fun 360 Pictures

Most days our trainer takes pictures of us during 360 fit.  It cracks me up looking at the pictures when he posts them on facebook.  Here are a few that made me giggle that got posted yesterday. 

Are my legs really that white?  I may never wear that light pink hat inside again.....don't love.

I really need to get my butt down in squats - UGH!

I am moving so fast I'm blurry

I have to take my hat off to do my pushups right - that is some scary hair!

I thought my wall burpees were way cooler than they look here

At least I've got major height on my double-unders

Today's workout:  Run 6 miles and 360 fit. 

Today's 360 WOD:
round 1: 40 kettleball swings 10 burpees
round 2: 30 kettleball swings 20 burpees
round 3: 20 kettleball swings 30 burpees
round 4: 10 kettleball swings 40 burpees

I Run the Day!

I love this.  It is so true. Last night my 4YO did not sleep well.  She was in bed with me since dad is out of town and she cried and tossed and turned and was very itchy all night.  So this morning at 5:00 am I did not want to get out of bed.  But I knew there was no other time to fit in a workout today so I forced myself to get up, get dressed and hit the gym.  I am always glad I got up once I start working out.  I ran 4 miles then did 360 fit then ran 2 more miles.  And now at 10:30 am I am ready for a nap - but no luck I have to work so I'll just go to bed early tonight instead.  I love feeling completely exhausted from a hard workout.  And when I start my day with a run everything goes better!  

Today's 360 Fit workout:  20 kettleball swings (35lbs), 10 pull-ups, 20 star jumpers.  AMRAPs for 30 minutes.  I did 6 rounds + kettleballs + 3 pull=ups.

Today's Workout

I love this picture of T and I in sync doing our kettle ball swings yesterday.  

For today's workout I ran 6.5 miles total and did the 360 fit class.  It was a butt kicker.  3 rounds for time of clean and jerk w/a split, then knees to elbows then running.  First set was 21 of each with a 200 m run.  Second set was 15 of each with a 400 m run then the last set was 9 of each with 800 meters.  

I suck so bad at knees to elbows - I'm more of a knees to hips kinda girl and even then it's only 2 or 3 at a time or my hands hurt too much.  One of my goals with this 360 fit stuff is to be able to do a pullup without assistance - maybe I should add in to be able to touch my knees to my elbows as well. 

My Morning Run

I need my morning run.  It really is therapy for me.  It's therapeutic to feel the burn.  It's therapeutic to talk it out on the road with the girls.  I need it and I love it.  

Because I need the run so much but also want to try new things I've been doubling up my workouts quite a bit lately.  Today I did my tempo run (6 miles total with 4 miles at 7:50 pace) before my crossfit workout.  Mercy I thought I was going to die.  But I didn't die and I'm tougher now that it's over.  The crossfit workout was AMRAPs 5 pullups, 10 pushups and 15 air squats.  I did 12 rounds.  Now I can enjoy a guilt free day!