CrossFit: 10 Months Later

I am still going 3-4 times a week. It doesn’t get easier to go there after a long day, but I am somewhat programmed to make it happen most of the time. I am still learning new skills and improving my form. Last week in particular, I PR’ed a 125 one rep front squat. When I get some free time, I need to update my profile picture. Yeah, the one where I was dead lifting 100 pounds for my one rep max. My highest now is 150 pounds.

I am also taking in more protein than I used to. When I started in late March this year, I wasn’t eating meat. I now usually count on eggs, whey, and chicken to help me with this process. It’s made me a better cook  and a frequent dishwasher. It takes a good bit of planning and organizing, but it’s worth it. I cook to sustain myself for 3 to 4 days. Right now I eat food prepared from home about 85% of the time. I don’t many cravings that result in overindulgence, but that may be a result of proper planning.

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(For some odd reason, I was craving Reese’s Pieces. I decided to make due with a few spoonfuls.)

The idea of running 3 to 4 miles still sounds okay, but I can’t believe I used to train for half-marathons as a hobby. Wait even better, I can’t believe I ran a 26.2 marathon. Also, when you consider the gear needed to run to that much, I break even, financially, between the two fitness activities.

I dabble with the idea of doing a competition. Just dabble. As I get stronger and leaner, the idea becomes more realistic. I like the idea of putting if until this summer when I am off and have lots of time to focus on training and recovery.

Because You Might Get Injured…

Yoga, marathon running, and Crossfit seem to be 3 activities that people love to make scary predictions about how one will get injured. It is something that I take in stride because in many cases, it is true. However, with me living in the Deep South most of my life, it appears that I have seen more people get sick and injured from football, poor diet, and/or being couch potatoes.

With that said, I find myself making a lot of modifications depending on energy level, experience, and athletic ability  when I choose to complete a  CrossFit WOD.  I also began CrossFit with a slight knee injury from running; so sometimes I opt out of heavy squatting  or Olympic lifting focused  WODs.  One would consider that cherry picking. That’s okay. While we are on the topic, I think I will discuss the CrossFit moves that I shy away from 100% of the time:

Anything that involves hanging from the bar such as pull ups: I don’t want to fall. I also don’t care for wearing gloves, and I don’t want to mess up my hands.

Jumping on top of  boxes: I tried that once when I was in high school and busted my shin. It left me with a about a 1/2 in scar.

Climbing up a rope or the scaled version: I don’t care for wearing gloves, and I don’t want to mess up my hands.

Head stand pushups: I don’t like being upside down.

Wall Climbs: I don’t like being upside down.

 Yep. So there it is. Take care and be safe, or you  might get injured………

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Back to Work/New School Year/Consistent Habits

Sometimes  when the new school year begins, I temporarily drift off from healthy eating and consistent exercise. So far, I have had a smooth transition. Right now, I haven’t felt like running. However, I go to Crossfit 3-4 times a week. Throughout the summer, I often went 3 times a week. I went 4 times this week, and I didn’t t feel “broke down”. I think I will stick with this workout routine for a while. So here is my eating routine right now:

Breakfast: Oatmeal, almonds, and  coffee (holds me until lunch time with ease)

At Work:  Vitamin pack and a lot of water

Lunch: Chicken breast sandwich, raw veggies, a few tablespoons of ranch dressing

Snack: Can range anywhere from a Quest bar, to scrambled eggs , to  a few handful of Cheetos. I want to do right and stick with a 1/2 cup of almonds from here on.

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Exercise: Pre-workout and Protein shake

Dinner: Whatever my mind tells me to eat. Regardless if it is healthy or not, I am usually pretty sensible with the portions. I want to get more consistent though. I am currently looking for crock-pot meals to solve this sort-of problem.

I need ideas. What have you all been consistently eating that is pretty healthy? I will keep you guys posted.

 

 

This Week’s Exercise: 6/15/14 through 6/21/14

This month has been really productive concerning fitness:

Monday: CrossFit

Tuesday: CrossFit and Ran 3 miles

Wednesday: CrossFit

Thursday: Ran 3 Miles

 

Last Saturday, I ran a long run of 7 miles. I haven’t been having any knee issues either!

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Since I have not committed to any half marathon races in the foreseeable future, I am going to keep the mileage under 7. The past three weeks, I have been going to CrossFit and meeting friends for a 3-4 mile run afterwards every Tuesday and Thursday. It is getting too hot for that.

I want to transition into a routine that I can maintain when the school year resumes. Since the month of July will be the hottest and I go back to work at the end of July. I am leaning toward the following:

Monday: CrossFit

Tuesday: Run 4-5 miles

Wednesday: CrossFit

Thursday: Run 4-5 miles

Friday: CrossFit (Those are the really taxing workouts because they are Hero WODs. I will more than likely scale those days).

Weekends: Rest days/Make-up days (For if I had to skip a workout).

 

My Fitness Is Improving, But I’m Ready To See Some Abs!

A wise man once told me that the first place you gain weight is the last place you see improvements. So if that is the case, then I suppose the abs are in route. I am already a health weight, and I see the changes in my arms, shoulders, and gluteus. I will just bear in mind that patience is a virtue and rock on. Here is my workout for this past week:

Tuesday: CrossFit and ran 3 miles with the running group

Wednesday: CrossFit

Thursday: CrossFit and ran 3 miles with the running group

Saturday: Long Run of 5 miles with the running group

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 (The Bookworm is currently reading It Starts with Food: Discover the Whole30 and Change Your Life in Unexpected Ways. It is basically the Paleo diet on STEROIDS. There are some good points, but overall it seems way too restrictive.)

Week 8 of CrossFit: Getting the Hang of It

The muscle soreness is becoming a regular part of my life that I take in stride. This week also marks the ability for me to work-out as regularly as I would like. The past 2 weeks, I was able to get the needed cardio in, but time constraints and bad weather kept me away from CrossFit. This week, I completed the following:

Sunday: Walk/Run 2 miles

Tuesday: CrossFit

Wednesday: CrossFit

Thursday: Walk/Run 4 miles

Friday: CrossFit (tentative)

Saturday: Walk/Run 3 (if I decide to get up early)

 

I would like to maintain the frequency that I go to CrossFit because that’s the only way to improve my form, I want to get my money’s worth, and I am ready to see results. The protein concern that I had is something that I ponder, but not as much. I eat chicken here and there, but once I finish the rest in my refrigerator I will more than likely go back to meatless options.

Completing a CrossFit WOD…… and Being Vegetarian

I am about to enter my third week of CrossFit. I like the idea of doing full body conditioning before I get back into marathon training. This workout is not for the punk-minded, weak-minded, lazy, penny pinching minded, or otherwise. I think it is a lot of fun (when I am finished with the workout). But then again my version of fun is obviously skewed.

Often times the warm up feels like the entire workout. The first week, I would be huffing a little thinking “Whew, that was legit. Time to go to the house”. Then the coaches starts talking about the WOD. The first week I kept thinking to myself, “WHAT? I am nowhere close to being FINISHED? This is some BULLWACKY. I’m tired, and I am ready to go home”. Reality would set in that I have already invested time, sweat, unleaded gasoline, and money to do this; so I might as well hang around.  Then of course I would feel like a  fearless beast on the way home, while inhaling my protein shake. The second week wasn’t nearly as dramatic.

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(No Wonka, I previously wore them out from talking about running and blogging so much. I plan to be cool about CrossFit.)

Obviously, there will need to be some give and take with the protein issue. I don’t have anything against meat, per say, I just don’t feel like eating it. My first step is to be more conscience about upping my plant based proteins first.

There are quite a few things healthy habits that I have included into my routine the past few weeks:

  • I have increased my water intake.
  • I have begun taking an iron supplement.
  • I have found a protein powder that taste good with just water.
  • I foam roll after each CrossFit workout.

See, the good outweighs the pain.

 

I Had BEST See A Return On My Investment!!!!

Daily Prompt: Que Sera Sera

When it comes to living a healthy lifestyle, I believe that I control my own destiny. The obvious caveat is that it appears to get more difficult as I get older. It is pretty easy for me to reflect on this, because I am an educator for 13 year olds in the system that I was a student at.

At 13, I began school sports where I had P.E. during the school day, and basketball practice afterwards. Adequate rest, hydration, injury prevention, and weight maintenance was not a concern.

At 23, I began teaching. I had just lost that excess college weight, with a mild amount of effort. At this point, I was conscience about resting, and minimum weight maintenance. I still didn’t care about hydrating, injury prevention, or a whole lot of things.

At 33, I somewhat envy the carefree mindset of the 13 and 23 year old. At this point, adequate rest, hydration, proper fueling (for successful workouts), and injury prevention is a moderate concern.

Many females say age 40 and up is not physically kind to females (YOU KNOW WHAT I GETTING AT…..).  I say that age 25 and on have been unkind (physically) to a lot of males and females. A person cannot always prevent accidents, horrible diagnosis such as cancer, and the overall aging process. However, we can all put in the good fight and make a healthy lifestyle a priority. It can’t be done individually. It will take the support AND/OR respect of family, peers, and friends.

Maybe This Happens To You.

1. Am I the only person that looks forward to their evening workout , limits consumption of food that isn’t nutrient dense, then get home and seriously consider skipping the workout (like I am doing right now)?

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(Maybe not the pink and jelly filled donuts. I think they taste funny.)

2. Am I the only person that goes to a physical therapist, and seriously plan to do the exercises? Thankfully, I am almost fully recovered and PT exercises are optional.

3. Am I the only person that will feel smug/proud for skipping a workout?  Wait it gets better. THEN said smuggle gets envious when someone mentions that they worked out an hour latter on social media? Too bad it still doesn’t motivate me to work out.

4. Am I the only person that has confessed social media envy (like I did just now, see #3) ?

5. Am I the only person that needs a cup of (decaf) coffee to get motivated to workout? By the way,I decided that I am a borderline caffeine junkie and self inflicted intervention with said decaf.

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(That’s “real talk”.)

Don’t be afraid, I don’t bite.  I want to “hear” your responses/comments.