Thoughts about diet

Since the only working out I might do today is a run, I thought I might write a little bit about what my diet looks like, and how I eat to support my active life style.  I don’t really get into it for multiple reasons. One being, I really do think people have unique metabolisms. What might work for one person, maybe have a different effect for another person.  I also think activity level and even someones genetic make up (such as muscle fibers, height/weight, etc) will also determine what diet profile best fits you.   But, since I’ve seen success with my diet in regards to body fat loss while increasing strength, I figured it might be helpful.

First, a brief history of stats

High School:

weight: 112

body fat: 28-30%

So, I am not a naturally lean person.  This was little to no exercise except some walking, smoking cigarettes, and eating whatever I wanted. I am naturally “smaller”-I have a smaller bone structure, I am on the shorter side of average, and I tend to get kind of …squishy.

2008:

Weight: 130

Body fat: 22%

This is without really taking diet into consideration, with some casual weight lifting and cardio. My body responds well to exercise, even without really watching my diet. I worked out 4-5x  a week, maybe running 2 miles then doing some machines/free weight sets.  Occasionally i did a workout class. I ate healthy maybe 70% of the time but would overeat regularly.  While 22% is definitely healthy and acceptable amount of body fat, I tended to look “thicker” at this weight.

2010-2012:

weight: 123

body fat :18%

I started doing very cardio based exercises with little to no formal resistance training. I ran long distances for awhile then gave that up for Muay Thai training. I don’t think I was eating enough to maintain the high level of training I was doing, and I didn’t really care about the types/quality of food. I ate fairly healthy, but I mostly counted calories (which is crazy in retrospect. I was training 3+ hours 4x a week, and 1-2 hours the other 2-3, with maybe one rest day).   I started Crossfit around this time after a move to another state, around May of 2012. I did some measurements and weighed myself during a Paleo challenge, but during this challenge I found out I was pregnant.  I ate OK during this time but definitely not great. I continued to exercise and Crossfit 4-5x a week until past my due date, and ended up gaining 40 pounds all together.

May 2013:

weight: 132

body fat percentage: 16.5%

This is basically almost a year after I started Crossfit, with a year of resistance training semi-heavy and good met cons, despite being pregnant.  i believe this is just my body’s response to serious weight training-I lean out drastically.  My diet is OK, I start eating Paleo the beginning of the challenge and also start lifting a little heavier.

June 2013:

weight: 132

body fat percentage: 14.6%

I kind of start seeing the magic of eating Paleo, for me anyways.  I put on decent muscle, and am still recovering and re building my strength. Weight stays the same.   Around September, i started to drop weight drastically, for a couple reasons. I began to do a little extra:  following the Hatch Squat cycle, doing some extra running for a running challenge with a weighted vest, and doing some extra pressing at home. I also believe my body was just holding onto some extra weight, wether in the form of fat or lean mass I’m not sure.  I drop 6 pounds that month and by November am at my pre pregnancy weight. We’ve started being a little stricter with Paleo around November (to combat all the holiday eating) and by January are at a comfortable balance of 80/20 balance (with 1-3 meals a week not being Paleo)

Feburary 2014:

weight: 118lbs

body fat: 11.7%

I am actually very surprised and concerned. I’ve been eating Paleo and basically gave up drinking.  I’ve been getting a little foggy/ fatigued and I attribute that to too little fat. I’ve even seen a doctor at this point because to me, that’s a drastic drop in weight.  It explains why I’ve been struggling to just maintain my PRs and why I haven’t been able to see the gains I want to. At this point i’m training 5-6 days a week, with an active recovery 1-2 times a week. Training includes whatever is programmed, with 3x a week an extra hour of Olympic lifting and accessory work.  This body fat dunk was for more of a performance/lean mass gain challenge, so I know in order to do well I would have to figure my eating out.

I started reaching out, trying to find different ways to manipulate my dietary intake. I thought I was eating enough, but obviously I wasn’t. I didn’t want to count calories, but I knew I would have to measure food in some way because obviously I wasn’t getting the calories I needed. Finally, one of the coaches said he would help me by figuring out my Zone breakdown (for some great information on Paleo-Zone check out Jeremy Kinnick’s blog) since I thought maybe that would help.

After a WEEK of making sure I hit the macro counts my coach laid out for me, I could DEFINITELY tell a difference. I stopped being so hungry all the time, my squat sessions didn’t tear me up the way they used to, and my met cons got better again.  I had more energy throughout my day and I didn’t need to sleep 9 hours a night to not feel so wrecked the next day.   I also received some good news when I went in for my body test 6 weeks later…

March, 2014

weight: 121

body fat: 10.7%

I also hit a PR in my front squat 6 weeks into a 12 week cycle, despite squatting heavy back squats the day before. I improved on my benchmark score, while upping the weight I used.  I added 3+ pounds of muscle, and dropped some more body fat. My body seems to be functioning fine at this low of a body fat, so I can only assume that this is just my body’s natural reaction to this type of training.

So the biggest changes I made that I think made a difference are…

  • protein shake IMMEDIATELY following the workout. I would sometimes get home, and my daughter would be getting up and I would just run up to see her. Now, I take the extra 5 minutes to put what I need in my shaker bottle and chug it on my way to see her!
  • Fat, fat, fat fat!  I upped the fat and immediately felt better and not so hungry within 1-2 hours after consuming a meal. Paleo Pancakes in the morning work best for me, with sweet potatos+ butter and whole eggs for another meal, and being very liberal with my home made sauces.
  • Making sure my carb intake was up to par. Because I eat Paleo and don’t really…LOVE vegetables, it’s hard to get the carbs I need. But it’s forced me to be creative with my cooking, and the volume I eat can be kind of unreal sometimes unless I decide to eat sweet potatoes or fruit.
  • Calories don’t mean anything.  I was so worried about my caloric intake, but once I focused on getting those macros where they needed, my body reacted well.  I couldn’t tell you how many calories I eat a day, and that’s pretty skilled! Years of thinking they counted made me always automatically count them, but now I just focus on getting the food I need in.
  • Alcohol is the enemy of progress. Seriously. Besides one weekend in Vegas in Feburary, I haven’t drank since early December and not only does that help my progress, but my abs are more likely to come out and play. Of course, I’m going to Stagecoach in April, so all bets are off, but I’m ok with that balance.

So that’s my experience with diet! My body responds best to basically a 30/30/40 break down, and fat is the key for me.  Now to just get my lower abs to grow some more so they fill out some of the skin my daughter left behind…;)

Do you eat Paleo-Zone? or either or ? How does it work for you?

Saturday Squats

Ah, so every other day seems to be doable thus far for me. Life gets a little busy, but mostly I keep forgetting about my commitment to blog on the reg.  So anyways..here I am!

Thursday

14.4

60 calorie row (finished at 3:43 I believe)

50 Toes to bar (took me until 8:15-I suck at these)

40 wall balls (I broke it up too much considering I didn’t get a muscle up nor planned on it)

30 cleans (finished this as fast singles at 13:58)

Score: 180, RX’d. I could do it again and MAYBE gain a :30-:45 seconds by being smarter about my TTB break up (doing sets of 5-3) and not breaking up my wall balls nearly as much as I did..the cleans were incredibly easy for me thanks to ALL the extra Oly work I did…fast singles because I really jump under that bar and don’t exert myself too much. 

Fridays WOD

AMRAP 2 min, x5 rounds with 4:00 rest

250 m row

10 push ups

20 squats

30 pull ups

Score:…I don’t know. I didn’t count my pull ups LOL. I was put in the heat with the guys so I was just focused on not letting them be TOO far ahead of me.  I made it to at least 5 pull ups per round

Saturday Oly and Lifting

5×2 Hi Hang snatch

55-60-65-70-75-80 (1)-80(1)-85 (1 PS)

My PR snatch max is 80, so doing it at a high hang is good. I suffer more from mobility-I hit a high hang power snatch at 85 pretty easily, so once i get my shoulders better in that receiving position I’m looking at getting close to my goal of a snatch in the 3 digits.

5×3 Overhead squat

55-65-70-75-80-90-95 (2)

went a little farther to try and hit 95# to see how it felt. felt fine, just again need to work on stability. My old 1RM was 80# so definitely looking at a better one. Might have been able to hit 95# for a triple

5×1 Snatch deadlift+hang snatch pull +high hang shrug

85-85-90-95-100

Love complexes

10×2 Front squats @155#

Completed these at home a few hours later. Didn’t use belt until 6th set-probabley didn’t really need it until 8th.

 

My little girl is crying out for me,so no food today….I will get pictures to show you next week! Have a great weekend!

Any PRS lately?

Shoulders, shoulders and more shoulders

Shoulder domination seems to be the name of the game in my recent workouts. Which, you know, coming off an over use injury means I get have to play it safe.

Tuesday WOD

Strength/Skill

Every 3 minutes for 12 minutes

Strict press, 3 reps (pick load)

rest :30

15 pull ups (try to do as many strict pull ups as possible; only switch to kipping when you fail)

I did 70#  for the strict press, which was a good cal because it became a struggle in the last 2 rounds. The pull ups were

Round one-all strict. 10/3/2 (PR for max set strict pull ups)

Round two-7/3 strict, then straight into 5 kipping

Round 3-6/2 then straight into 7 kipping

Round 4-6, straight into 9 kipping

I really wanted to do C2B for this when they first posted it, but it was too mch to go from strict press/strict pull ups into C2B for my shoulder right now.

WOD

AMRAP 8

15 thrusters 65/95

30 Double unders

Score: 4+ 10, modified. I switched to front squats after the second round- just couldn’t handle it on my shoulder. well i could, but i knew it would mean possibly being out on shoulder stuff for the rest of the week. Just not ready for that volume (on top of the OTHER volume work I do)

Post WOD

Front squat 10×3 @ 125#

Deload on Burgerner before heavy back squats later this week. Completed at home, with 2:00 rest between sets.

Wednesday WOD

Strength/Skill

Every 3 minutes for 12 minutes

5 Overhead squats

rest :30

10 Front rack lunges

I did 75#.  Felt incredibly stable overhead (for ONCE).  Could have gone up 5-10#.  All movements unbroken

WOD

3 rounds for time:

20 box jumps (20″/24″)

10 HSPU

400 m run

my time: 14:41 RX, 4 rounds instead of 3. Because I thought it was 4.  All movements unbroken. 

Post WOD Oly

5×2 Hand Clean +1 Jerk, ascending weight. I did 85-95-100-105-110. 110# jerk was ugly, so I stopped there. doing it out side fucks with my head because it slopes, so I have to do it on the small concrete strip running the warehouse buildings and I think i don’t have enough room to fully split, even though I did.

3 rounds NFT

5 3 Push press @ 95# (reducing volume slightly for shoulder)

5 good mornings @ 85#

5 Pendlay rows @ 95#

That was that. 

Food

Whole lotta the same. I took a couple pictures to get an idea of what I eat…

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2 eggs/3 egg whites, 1 small sweet potato+butter+cinnamon+coconut sugar. at least 1x a day. It hits all the macros…..

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Wayy tastier than it looks. Cinnamon Beef stew over cauliflower mash w/butter and almond milk

Last nights dinner was chicken I brined and seasoned, with sweet potato “chips” and a million sauces. I love to make/eat/dip/bath in sauces. So there as a Moroccan “dipping” sauce drizzled over the chicken, and a mix of djon mustard/home made mustard to dip the sweet potato chips  (and eat with a spoon. what?)

Other things included chocolate chip “Paleo Pancakes” and protein shakes and a turkey salad with home made dressing and spinach. Tonights dinner is bacon wrapped chicken with brussel sprouts with bacon mixed in.

 

Tomrorw is the 4th open WOD-exciting! I might go in in the morning to hit my squats but..I might now. we’ll see 😉

 

 

 

 

Restart

So, for those of you who actually give a damn about what I write…I apologize for the random disappearance. I was nursing an overuse injury in my shoulder, and I tend to get kind of pouty when I’m hurt, so I just wasn’t “feeling” it.  However, some Chiro, rest, aggressive lacrosse ball rolling and a massage and my shoulder feels much better so I figured I’d take up blogging again.  Hopefully keep it up daily!

3.17.14

WORKOUT

Strength/Skill

Every 3 minutes for 12 minutes (4 rounds)

5 Power Cleans (pick load)-I did 105# first 3 rounds than 110#, which was what I should have done the entire time. Landed under the weight in quarter squat and it felt wonderful.

rest :30

10 ring dips<–did these strict. 10-8/2-7/2/1-6 then singles

WOD

3×3 min AMRAP, with 3:00 rest between efforts

5 Hang Cleans (165/125#)

1 S2O

I did 85# the first round to test the shoulder, then 95#, and did 3+1, 3+1 and 3 for the rounds. I probably could have done 105# and jerked the S2O instead of Push pressing it but I want to ease on in.

Post-WOD work

5×2 Hang snatches @ 65#

4×3 Snatch pulls @ 105#

4×3 Snatch balance w/3 second pause at bottom @ 55# (for shoulder stability)

Tight in the shoulders, hard to get stable.  Could hang power snatch this weight all day, but getting to the bottom is hard.

5×5 kneel to bottom of squat jumps (not really sure how to explain this…I just kneel on the ground then explode my hips up to land on feet)

15 minutes free standing handstand work

Thats it for my workouts……Did some heavy squats and running yesterday so keeping it easy on the activity today.

 

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FINALLY on the big plates for my front squat working sets. This was 6×2 @ 140#.  And hard. I had to do the belt, but only because I can’t drop those plates…if i was at the gym I would have tried for unbelted as long as possible

 

Food Log

7 AM

2 eggs/3 egg whites

1 small sweet potato

1TBSP butter

1 tsp coconut sugar + cinnamon

Coffee with creamer

11 AM

Protein Shake

Lara Bar

2 PM

4 oz turkey

2 TBSP homemade vinaigrette

salad

1 small sweet potato 

1 TBSP butter 

1tsp Coconut sugar + cinnamon

5/6 PM (dinner)

Cinnamon Beef stew (from Well Fed)

Cauliflower mash

 Before bed:

1 serving dark chocolate

protein shake

 

There might be other snacks in there too, like an egg yolk/egg white salad with siracha mayo (homemade) but thats about it! 

 

Today is pretty basic day here….getting laundry finished, grocery shopping done, Gymboree, some deep kitchen cleaning, vacuuming, and getting my computer set up with the new system  at work so I can actually…do work.  If they need me. It’s been pretty slow and i haven’t gotten work in a few weeks so I’m not sure where I stand there.

I hope you all have a great St. Patricks day! Apparently at my gym, you get drawn on to celebrate

 

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Anyone recommend good shoulder stretches for tight shoulders?

How has your Open Experience been so far?  This is my first one so I’m “one and done” on all the WODS. I thought about re doing 14.2 because I should have gotten higher but then i decided to just work on those two skills and let me shoulder heal…

Picture time

The one picture I’ve found of my ever doing Crossfit…usually because I come at 5 am or because I’m outside doing work. My hips are a little high in the picture but my back is straight!

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14.3 WOD

Score : 108 ( 18 reps into the set of 175/185#)

Tips:
Jump the first one (or two!) sets of box jumps if 135#/185# is very light for you. Your legs are still fresh and it will keep you moving, after the deadlifts feel heavy start stepping up and down.

Go as fast and efficiently as possible on the deadlifts and once you break? Start doing fast singles

Wear a belt if you have one and remember…safety first!

…,,
I’m slightly disappointed in my score but I shouldn’t be. I would have liked to finish the round of 185 but my form was starting to go, between the weight and fatigue that I was taking a long time between reps. I did mostly singles that round with a few sets of 2-3 but just too much rest because I feared for my lower back. I know I did the right thing by slowing way down…I just wish I had gotten 110-120! Oh well. This was a good one and soo happy it left my poor shoulder alone!

14.2

AKA two my least favorite movements. I’m not strong on power snatches, but I can do them. My OHS are a huge weakness as are my Chest to Bar.  BUT, that’s one of the fun things about Crossfit, right?? You get to expose your goats, then write a game plan to attack them. One of my coaches is helping me with a muscle up progression plan, and he said he’s writing a lot of C2B volume in there to help me out.

 

So..my score. 77,  which was my goal going in there.  i wanted to at least get into the second set of pull ups in the round of 12, which I got (one!).   I split the C2B in sets of 5-5, then 5-3-2, then 5-3-2-1-1, then 1.  OHS were 10-10-8-4 (rested on neck) then 6-3-3.  Obviously need to work on shoulder stability more, and C2B but there it is!    Part of my issue was i wasn’t nearly warmed up enough (we weren’t “organized” so by the time I started the workout i was already cooled down) and that, again, these are two weak movements for me that I really haven’t given the attention too.

 

I will say this. Putting your time and attention to movements you perceive as weaknesses do work.  Prior to 14.1 I put ALOT of time and effort into my Oly lifts-alot. I think this paid off in my score (which wasn’t stellar, but was far better than I thought I’d get) because my confidence in my snatches and quickness under the bar meant that even thug hI broke them up, the sets I would do were fast and quick.  I never do chest to bar or spend time in that over head position for squatting, and that showed today.

So, my new goal is to do chest to bar when pull ups show up in our workouts, and then 2-3x a week doing sets of 5×5 of C2B, until this movement is comfortable.  I’m also going to be doing some OHS work during my Oly lifts, and just get comfortable in that position!

 

Post your scores in the comments!

Open WOD 14.1

First time doing the Crossfit open! I joined in May of 2012, so too late for that season and last year I was too busy having a baby and recovering from a csection…so I’m super excited to join this year!

We did a viewing party of the WOD last night then some of us tested it out. We actually did this WOD 9 months ago, and I got 3 rounds +30 double unders +5 power snatches in July of 2013.

Yesterday I got 5 rounds +30 double unders + 15 snatches…so I would say I’ve improved. I don’t plan on repeating the workout but you never know. I watched the standards video and it seemed to say that it wasn’t really a power snatch but more of a ground to over head. So i might re do and when i break on snatches I can just start doing to C&J instead. Idk. I probably won’t though…I’m not really doing this to place, more for fun and friendly competition at my gym.

Post your scores in the comment box below! And good luck!

1.28-1.30 – Training

1.28.14

Every 3 minutes for 15

2 power cleans (115#)

rest :30

5 HSPU

RX’d.  115 felt good, probably could have done 120#.

Death by Power clean for 17 minutes; after yo cannot complete a minute of power cleans, do burpees

Score: 14 rounds +!0 reps @ 60% of 1 RM (75#)+33 burpees , RX’d. Need to retest 1RM- most people didn’t make it past 10-12 round, so I probably should have done 85#.

Strength Post WOD (For gym challenge)

5 RM for strict press (70#)

then

85% of 5RM, 3×5 (60#)

then

5 rounds

20 band pull aparts

10 bench press (65#)

htne

100 hollow rocks for time (3:11)

No spot, could have gone higher for bench. Last 2 reps of strict press was UGLY as sin

1.29.14

Every 3 minutes for 12 minutes

5 snatches (55#)

then

15 pull ups 

snatches, should have gone higher. these were touch and go and felt beautiful.  pull ups were un broken first 3 rounds, then 10/5

21-15-9

Overhead squats (65#-RX)

double unders

time 5:57-RX. So slow. Should have been closer to low 5’s. Stupid OHS. I need to learn to really lock out.

At home

3x Thacker Warmup

Triple under practice-i got a couple!!

1.30.14

Strength

Burgner front squats

10×3 @115#. These feel so much better pre WOD. Think there were 2 that I went forward on-the rest felt beautiful

WOD

9-15-21

Burpees

Ab mat sit ups

Time-3:57, RX’d. This was stupid.  i would have rather done 4×400 m sprints, or 3×3 mini AMRAP, 400 M sprints, Max rep push ups afterwards

Oly lift

Thacker Warmup

Hang sntach-1×3 @ 45#, 1×3@55#, 3×3@60#, 3×2 @ 70#. 

Need to not land so forward (Sometimes I jump forward). Coach said my speed looks good, the only thing is that shifting of weight towards toe.

3 Rounds for time

1a)3 snatch balance-55#, 65#, 70#

1b) 8 Behind the neck snatch push press-same weight

Should have gone higher. Was taking off the rack, I was tired, and got lazy.

 

Going to Vegas tonight-I MIGHT get up and run tomorrow at the hotel. If not, then sunday i’ll run and do a leg circuit our coach gave us as extra credit.