Tuesday, January 22, 2013

Keep On Going!

Spare time as a mom simply does not exist and I'm just now looking at the calendar and seeing that it is more than half way through January 2013.  What the heck happened? 

I hate when time flies by and you simply have nothing to show for a week, a month, or even a year, especially when it comes down to fitness and goals.  The key, I've found, is finally deciding to start and then keeping with it for at the minimum 8 weeks.  After 8 weeks it seems to become a routine rather than a "oh I have to get to the gym." 

I'm in my fourth-ish week of Crossfit, running, and Paleo/Zoning and even though it feels like an eternity (trying to make it through a full day without cheating on my diet) and a blink of an eye at the same time, I have something to show for it:  Results. 

I am more than 8lbs lower than when I started.  My Crossfit muscle memory is starting to come back, and slowly but surely my running pace is improving.  The reason for this?  I've stuck with it, even when I want to quit.  I have about 10 more pounds to lose before I stop paying close attention to my weight and start focusing on how I look and how strong I am. 

I've had my cheat meals, yes I've taken a "lazy" day, and yes there are days when I have to walk during my run.  I'm human.  The point of the matter is the next day I'm out there doing it again and I'm doing the best I can at that very moment in time.  Yesterday's WOD pretty much brought me to tears (and to puke) and today it's about 1 billion degrees below zero and I will run with a stroller but I'm going to do it because I know that if I don't, I'll feel worse than if I didn't. 

And I sometimes forget to pack my work shoes.....

Soon, my pain and reluctance will turn into obsession and eagerness to be stronger, faster, and sexier than the day before.  I remember how that feels and boy does it feel good.  But sadly, I am weeks, possibly MONTHS away from that, but I have to start somewhere right? 

Today I'm feeling especially flattered.  I had no less than three people contact me separately and ask me for their help on getting them on track for eating.  I'm no expert (i.e No degree in nutrition or anything like that) but I've had success in the past and apparently my efforts in 2013 are apparent. 

Which is funny because today as I was walking out of the bathroom at work, giving the huge mirror a look, I felt like a poser.  Here I am a HUGE advocate of Crossfit and Running and Paleo, yet I'm still just another girl trying to lose weight in January and looking the way I do. 

If it was easy everybody would do it! 


5 Pull Ups
10 Push Ups
15 Air Squats

10 Rounds


Clean: 85lbs

15-14-13-12-11 KB Swings (25lbs)
10-9-8-7-6 T2B (ground)
5-4-3-2-1 Muscle Up (Jumping)

2.0 Run

Squat Snatch: 35lbs

3 Rounds
300 Meter Row
5 Over the Bar Burpees
7 Power Snatches
9 Pushups

1.50 Run


Strict Press: 70lbs

20 Thrusters  (35lbs)
20 Push Press
20 OVS
20 Front Squat


Tuesday, January 15, 2013

Sunday = Day of Rest

I apologize for the lack in blogging this week, as per usual I had an exciting weekend and I was running around like crazy buttoning up details for Sunday.  Sunday was Shane's baptism. 

Knowing that Sunday was going to be filled with church, family, and food, I arranged my work out schedule so that Sunday would be a day of rest.  In order to make that happen, I had to WOD Monday - Wednesday - Friday and run Tuesday - Thursday - Saturday.  And go me, because that is exactly what I did. 

The running program that I am currently using has been great so far.  I'm running relatively short distances which are slightly increased each week.  This past week 1.75 miles was my longest run and thanks to my phone and app that I use, my pace has been improving with each run.  I'm not at the pace I'd like to be with these shorter runs, but I know from past experience that it will improve the more I run. 

Crossfit has also been going well, I've learned that the 6am class is the place for me.  It works very nicely with the schedule and routine that I'm on (along with baby Shane's and Dennis') for the time being.  It may have to adjust next week when Shane starts day care and we have a better sense of what Dennis' job schedule will be until we move (more on that later). 

Friday's WOD was both enjoyable and ass kicking as per usual and I'm still having a great deal of mental frustration that all my weights are considerably less than when I stopped and my endurence for WODs have gone way down. 

As my old Trainer Molly would say, "suck it up buttercup." 

And that is what I plan on doing.  Instead of having pride in achieving new and amazing PR's and feeling amazed that I completed Crossfit WODs, I will now strive to get back to where I was, using my Weight Stat page as a guide. 

Right now I am focusing on losing my pregnancy weight and then focusing on my strength.  I know all of this comes with time and hard work but I know that if I stay committed, I will be successful again.

Strength: Squat Cleans
5 Every Minute for 5 Minutes (?)

WOD: “Diana”

5 rounds for time of

9 deadlifts 225/155


5:50  65lbs DL
6 HSPU (with 1 ab matt)

Wednesday, January 9, 2013

Support Systems

Santa was clearly trying to tell me something this year when he left running shoes, running clothes, a jogging stroller, and money to sign up for races in 2013.

Santa is a person that I certainly didn't want to disappoint so January 1st 2013 I laced up my new shoes and start running using a trusty running program from Hal Hidgon. 

One HUGE challenge that I've had with running is scheduling my run.  I would have to sit down, see what my running requirements for the week were and compare it to my work and social life for the week and figure out what 3 days I could get to Crossfit and what 3 days I could get my runs in.  A challenging task on its own.

Now add baby to that.

I am super duper lucky that Dennis and I both take working out seriously and we are both willing to do what it takes to make sure we both get our work outs in.  So far, it seems that me going to the 6am and then Dennis going when I get home from work for the 5:30 or 6:30 is the best way for us to juggle the baby and both of us make our class.  We try to avoid bringing Shane too the WODs without somebody watching him because obviously babies are unpredictable and if he starts crying in the middle of a work out, it would be super frustrating to have to stop and tend to him.  So far when we've had to do this, he's slept through the workouts, but again it's a gamble.

Dennis has been nothing but supportive with my "getting back to it" mission.  Lately on my run days, we will meet at a park, he will walk with Shane while I run and then I take Shane home and Dennis heads off to Crossfit.  It's an awesome arrangement.  Eventually I'll be able to run with Shane and the stroller, but right now in the beginning, it's nice to be outside doing something active as a family.

Like I said before I am super duper lucky that Dennis and I share this love for Crossfit and we support each other in doing so.  If you aren't as lucky, you can find support systems everywhere. 

My friends and I have a friendly "Biggest Loser" thing going on right now.  We created a facebook group and support each other, write tips, share work outs, and heckle each other if we suck. 

People / Trainers at the gym will support you.  We are all there for the same reason and they are there to pick you up and motivate you to keep going, get that last rep in, or finish it out. 


Warm Up:
5 Slam Balls every 30 seconds for 5 Minutes (20lbs)

7 x 2 Bench Press  (75lbs)

3 Rounds 1 Minute on Each Station
Double Unders (Singles)
Burpees onto Plate
Shuttle Run

Total Reps: 325

Monday, January 7, 2013

A Lot on My Plate

I want to blog today about food.  So far my blogs in 2013 have been about getting back to Crossfiting and attempting to be a runner again, but there is one thing missing in my efforts.  Food.

I think back to when I was most successful with my health goals.  The answer, The Best Shape of my Life Contest.  Why was that?

1.  I was WODing 3+ times a week
2.  I was eating the cleanest diet I had in my whole life

I quickly learned that you have to do both in order to get the results.  Now in the VERY begining, I only did Crossfit and I saw results, but they started to level off.  When I took my eating more seriously in conjunction with Crossfiting, my body changed more.  When that leveled off, I went even more extreme with my diet by lowering my fruits and replacing with more veggies, and then I added Running to all of that. 

So what's a clean diet?  It's a pretty simple rule to go by.  Only eat things that once have been alive. 

Well, they WERE alive...

Chicken - yes it has been alive.

Cupcake - no, you cannot pick cupcakes from a tree

Or you can basically stick to:  Lean Meats, Fruites, Veggies, and a little bit of good fats.  Not too hard to remember when making food choices.

The only draw back?  Eating that type of diet takes a TON of prep work.  My solution?  I take about an hour on a Sunday and cut, measure, and package my fruit and veggies for the week, prepare what meals I can, and pack them all up into single serving sizes so during the week when I'm extremely busy or pressed for time I have easy grab and go meals and snacks. 

Investing an hour on a Sunday will do wonders for your busy work week.  And look how pretty it looks!

I will admitt, with this being week 2 of me being back on track, I have cheated a little on my eating.  I refuse to throw away perfectly good food, healthy or not, so little by little I'll have a few non alive items simply to get them out of my house.  Once they are gone, they will not be replaced and having only a little per day doesn't completely derail me from my diet.

Between January 1st and January 6th I lost almost 5lbs just by starting back up at the gym and having a 90% clean diet. 

I've been toying around of doing a 30lbs by 30 (yes I'll be turning 30 in April) but as of right now with the new year I am in a friendly "Biggest Loser" competition and already the group of 4 people have lost a total of almost 20lbs. 

Eating right has so many benifts besides the weight loss.  "Eating Clean" will help your body perform at it's best.  They say "You can't piss into your car and then expect it to run."  Translation:  "You can't eat like shit and then expect your body to perform. 

Even after only a few days back to eating clean, I feel so much better just in general.  I've never eaten a Big Mac and said, ya know, I feel really great after that meal! 

I'll also admit that it does take a while to stop drooling over pizza and craving desserts, but as a human being I cannot 100% deprive myself of those cheats.  Once and a while is ok, but it cannot be a daily thing. 

So even though it may seem like a lot to take on, clean eating and working out go hand and hand. 

Friday: Rest

Saturday: Ran 1.50 Miles


400 Run
1 Weighted Lunge
1 Kettlebell Swing
1 Burpee

12 Minute AMRAP - Ladder, increase the Rep each Round

7+16 @ 35lbs

Friday, January 4, 2013

Running Effort of 2013

If you followed my blog in 2012, it was supposed to be my year of running.  My ultimate goal for running is to do a series of races within a year.  5k, 10k, 10 Mile, Half, and then if I'm up to it a Marathon.  I was well on my way last year by completing a 5k, 10k, and then a 10 miler.  

Then I got pregnant.  (No worries it was planned)

With my body rapidly changing, I couldn't keep up with the amount of running training required and so sadly I put away my running shoes until further notice.  

The reason why running was a huge goal for me last year was that I was really indulging in Crossfit and I loved it.  I loved it oh so much and I was getting decent at it, I looked forward to going to WODs and I LOVED what it was doing for my body and mind.  It's easy to do something you love right?  So for a personal challenge, I wanted to get good at something I hated.  Which was running.  As much as I kicked and screamed about the training, I was true to my programs, and towards the end I was really kicking ass.  

But truth be told, I didn't make my goal of completing the cycle of races.  So guess what 2013.  

With great hesitation on January 1st and January 3rd I got my out of shape, overweight self out and running.  I use the term "running" lightly because I know some people who could walk faster than I ran.  Bottom line, I got out there, got the miles in, and I know the more I get out there, the better/fast I will be.

This is almost embarrassing to post!
Oddly enough I did better on my first run, which I walked most of, so not sure what happened on the second run.  BUT the second run felt better than the first and I'm going to chalk that up as a win.  

Obviously these are horrible times, but looking back at my running journal from last year, I started off pretty slow and by the end my pace was pretty decent.  So there is hope.

I really hope I can make my running goal this year even though now having a baby to fit into all my scheduling, I'm REALLY in for a challenge.  

Wednesday, January 2, 2013


It had been a long time since my last WOD and out of habit, the night before my first day back at Crossfit, I checked the website to see if the WOD for tomorrow was posted.  And it was.  And the first thing out of my mouth was mother f*cker.  Dennis then responded with, I was hoping you weren't going to check that. 

To my dismay the WOD for the next day was Fran.  

I'm going to need all of those 4 spaces for my time :/

For those of you non Crossfitters, Crossfit has a handful of Bench Mark WODs, all with girl names, and Fran just so happens to be the most infamous because it's a full out sprint and just plan out sucks. 

the workout consists of 21 Thrusters, 21 Pull ups, 15 Thrusters, 15 Pull ups, 9 Thrusters, 9 Pull ups and then you lay on the floor for about 5 minutes catching your breath and wishing you were dead. 

However, being determined, I packed my 1,000 bags to get me through the day the night before and at 5:30am I was sitting in the Crossfit SoMo's parking lot waiting for the doors to open.  

I had forgotten how cold and quiet Crossfit Boxes were in the early morning and when KC flipped on the industrial lights, a year's worth of memories flooded back to me of 610.  And even though in a new box, I felt like I was home.  

Class started with warm up (and a nice little "welcome back Karen" announcement) and then on to strength.  I told myself with the strength I would start with the bar and go from there. I struggled and was well below my "normal" weights, but that was all to be expected. 

Once strength was finished that awful feeling in my stomach hit.  I set my bar at 45lbs and set a goal to at least finish the WOD with in the time cap of 15 minutes. 

That awful awful awful count down clock went and off we went.  I was spent after about 10 Thrusters.  I did the work out as I could, and rested when I needed to rest.  I was going slow, but steady, and I was already afraid that I wasn't going to finish in the allotted time.  

Before I knew it, I was the last person in the class working, but people were cheering and supporting me, pushing me to finish.  

And then I was done.  Finally.  And Day 1 was behind me and in the books. 

2-2-2-2-2-2-2-2-2-2 Front Squat


Thrusters - 45lbs
Pull Ups - Green Band


Cash Out:
2 Minute Hand Stand
2 Minute AMRAP Wall Ball Sit Ups

Tuesday, January 1, 2013

Digital Mustard - A Brand New Year

I am obviously a little late on this post, but on November 7th, 2012, this little guy made his grand appearance into the world at 3:10pm.  

Mini Dennis?
Sparing all the gory details, the delivery went very well and for all you women out there thinking about having a baby, my advice to you.  BE IN SHAPE!

Pre-pregnancy, I was in what I would consider the best shape of my life.  I was eating well, running consistently, and  WODing 3+ times a week.  And looking back at pictures, I was lookin' pretty good :) 

If you followed my sporadic blog posts since the pregnancy, things went downhill as far as my fitness level.  I did what I could, but being pregnant was a huge roadblock for me and unfortunaltly my exercising was slim to non for the majority of the last 5 months of pregnancy.  However when it was time to push, I really think that all the hard work pre-pregnancy paid off.   

"Shane Martin for Time"

4 Pushes
Every 3 Minutes until Baby is born

01:10:00  or 120 Pushes

Now that Shane is about 2 months old (holy crap) I've been cleared by my doctor to start working out again and what better timing with the New Year starting.  

2012 was one of my most successful years fitness wise and I was OH SO CLOSE to achieving my half marathon goal.  This year it will be even harder to chase and achieve, but isn't that what makes goals fun?

While Baby Shane was sleeping yesterday, I sat down, thought about my diet and how I needed to make some major changes.  And continued with the follow through by planning and prepping all my meals for the rest of the week.  

Gold Star to me!

I also had some time (thanks to Reformed Fatty, who by the way isn't so Reformed anymore) to sit down and look up training programs for running and aligning them with local races.  


After all the dust has settled with the pregnancy, I gained about 20lbs.  I am very confident that if I slowly ease back into my Crossfit/Running/Paleo ways, I will lose my "baby fat" in no time.  

It feels really good to be blogging again and I wish all my lovely readers a fantastic New Year and to make 2013 the best one yet!