The Masters class has been a little shy of 'foggies and old farts' lately. But, I am never lonely cause like tonight some newbies show up, 4 marines and an airman. It's fun to workout with my sons! The WOD was 500 m row, 150 jump rope (or 50 double unders which I haven't mastered yet. Ha, I haven't even tried! LOL) x 3 rounds. I'm able to row the 500 m each round, but modify the jump rope to 100 each round. Each round is tougher to finish and I get slower but more determined to finish. Coach Lamarr is very attentive and constantly giving pointers on form or yelling 'dig deeper'! I love it! My husband once said "you never could take orders" apparently I'm learning! To be successful at CrossFit the mantra is No Ego, ______, and Have Fun! Well I do all three, even though I can't remember what the second thing is right now. At the end of the w/o I like to ask "is that all?" It's my way of saying I can do this.
About healthy eating, I've decided to get a couple of sessions with a nutriutionist to get me educated about carbs, protien, fats and what quantities I need. Tonight I was talking to Andrew about food intake and he was suprised when I said I eat only one egg, some avocado, zuccini and fruit for breakfast. Apparently 1 egg is only 7 or 9 grams of protein and for my body weight I need 20 grams. Coach concurred. So now seems like the right time to get some one on one with someone who really understands nutrition. Doc's wife is a nutritionist so I may check out her creds and make a couple of appointments. I want to be cautious who I take advice from since I have high cholesterol and other med. conditions that I take meds for. Probably by now my cholesterol is way down. Yea!
Andrew is a buddy from the box whose wife is expecting their first baby. He was so excited tonight cause they found out the gender. He said "I'm getting a boy! I mean I'd love to have a girl but I'm getting a boy!" It was very dear to hear him talk! Z said it the first CrossFit baby at our box! I suppose there'll be a shower/party. What fun!
Doc was telling me on Saturday that last year they had a big New Year's party right in the box. Typically I stay home or babysit for family...not this year! I'm going to the party and leaving my sleeping bag in the car so I can drink and sleep in the car if I have to! What Has Happened To Me???? This is a whole new me.
Oh, big break through tonight. During warmup I did 20 push ups and 3 of them were the real kind (not the knee pushups). I was so excited. I'm definitely getting stronger. Look out handstand push ups, here I come! LOL.
I do have to pay more attention at warmup time...I keep getting into the w/o when coach is only asking for 3-5 reps as a warm up. He said they don't count for the time, but that "I'm banking them". No wasted movement!
Well it's bedtime and I have a big day at work tomorrow. A hugh Federal Court filing is due and I'm the go to girl after the attorney writes it. All this exercise has cleared my mind so I up for the challenge tomorrow. Last workout of week 13. L-m
Friday, April 30, 2010
Wednesday, April 28, 2010
I previewed the WOD before I went to the box.
Why is Tues.' w/out more productive than Mon? I thought I'd be soooo worn out and not have a good Tues w/out, but, that's not what I'm experiencing. And I like it! I'm really starting to get is (IT being CrossFit)...it's really fun.
Ok progress points,
1) I printed the WOD this afternoon and rewrote it so I could interpret what the heck it meant; 2) I learned a new lift/move tonight - Split Jerk, and I'm good at it! Lammar said so! Started with 15 lb. bar, added 2 10's, then another pair of 5 's for a total of 50 lb. It just felt right and boy does it make me sweat. My shoulder tolerates the lifting very well.
3) Did the WOD with the 'big kids', it was 'Tabata Something Else' - 32 intervals of 20 seconds of work then 10 sec. rest. 8 times non-stop. The work was pullups pushups situps squats. Coach told me to stop at 4 rounds but I felt recovered enough to join in again and complete rounds 7 and 8. My total was 222 and my split jerk overall weight was 50 lb. I'm happy! So to reward my self I bought a new sports bra! LOL (I never could understand why Lauren wore them, now I get it.)
So Wed is a rest day then back to it on Thurs and Sat.
I need to get serious about the paleo diet though. The past two weeks I've been slacking off a little cause I had some dental work done and have three temporary crowns in place. Needless to say some of my new favorite snacks ie, seeds, nuts, cranberries are a little hard on the temp crowns and one keeps falling off -LOL. So Sun. night I was sitting the delightful Margala mob and one of the crowns came off. I showed the kids and they immediately advised me to put it under my pillow so the tooth fairy (aka TF) would leave me money. I told Isaiah (age 9) that TF probably would not leave me anything cause I'm an adult. His advice, logical as he is, was to put a note under my pillow for the TF and ask her to leave the money under his pillow! Kids are great! The next morning I showed them the penny the TF left me. Guess I was right about adults not getting money! LOL
I never seem to blog short! Oh well.... oh yeah, before I say good night, guess what? Twice today someone at work remarked about my new and improved body. One person said I was looking skinny (not), and another commented on how narrow my shoulders are getting. I love that the outside is looking better, but mostly I love how I feel on the inside. Nite, L-m
Ok progress points,
1) I printed the WOD this afternoon and rewrote it so I could interpret what the heck it meant; 2) I learned a new lift/move tonight - Split Jerk, and I'm good at it! Lammar said so! Started with 15 lb. bar, added 2 10's, then another pair of 5 's for a total of 50 lb. It just felt right and boy does it make me sweat. My shoulder tolerates the lifting very well.
3) Did the WOD with the 'big kids', it was 'Tabata Something Else' - 32 intervals of 20 seconds of work then 10 sec. rest. 8 times non-stop. The work was pullups pushups situps squats. Coach told me to stop at 4 rounds but I felt recovered enough to join in again and complete rounds 7 and 8. My total was 222 and my split jerk overall weight was 50 lb. I'm happy! So to reward my self I bought a new sports bra! LOL (I never could understand why Lauren wore them, now I get it.)
So Wed is a rest day then back to it on Thurs and Sat.
I need to get serious about the paleo diet though. The past two weeks I've been slacking off a little cause I had some dental work done and have three temporary crowns in place. Needless to say some of my new favorite snacks ie, seeds, nuts, cranberries are a little hard on the temp crowns and one keeps falling off -LOL. So Sun. night I was sitting the delightful Margala mob and one of the crowns came off. I showed the kids and they immediately advised me to put it under my pillow so the tooth fairy (aka TF) would leave me money. I told Isaiah (age 9) that TF probably would not leave me anything cause I'm an adult. His advice, logical as he is, was to put a note under my pillow for the TF and ask her to leave the money under his pillow! Kids are great! The next morning I showed them the penny the TF left me. Guess I was right about adults not getting money! LOL
I never seem to blog short! Oh well.... oh yeah, before I say good night, guess what? Twice today someone at work remarked about my new and improved body. One person said I was looking skinny (not), and another commented on how narrow my shoulders are getting. I love that the outside is looking better, but mostly I love how I feel on the inside. Nite, L-m
Tuesday, April 27, 2010
More fun and More Serious!
Got up late on Sat. and couldn't find my wo/out shoes!! OMG! Never thought I'd care about getting up late on a Saturday! My how I have changed. Anyway, I found my old shoes, jumped into my w/out clothes and was only about 5 min. behind on the stretching AND, there was a small group so they were glad to see me late or not! We did Helen. I think I'm finally catching on to the CrossFit culture. Today is Tuesday so I can't remember exactly what Helen was, but let me tell you she is a killer workout.
I'm a lot more serious about my w/outs now, partly because I can see the changes in my body, but also because I have a sense of belonging at the gym now. I want to speed up my progress so I added a fourth class on Mon. I am still doing the Tues/Thurs Masters class and Sat. Friends and Family, but on Mon I workout with the "big kids"!
The w/o tonight was sort of complicated mostly cause I sub in certain tasks. For instance the Rx was 12 ring pull ups I sub in 12 butt lifts on a box....not the proper name but you get the idea! LOL. Since I am not strong enough yet (LOL) to do handstand pushups, I sub in regular pushups concentrating on form, keeping my core rigid. Wow, sounds like I know what I'm saying, YES I DO!
The first several weeks I was very 'shy' of the weight lifting people around me. It was scary. The bars and weights looked dangerous, it was really noisy when they dropped the weights...and they bounce when they hit the floor. Fast forward 13 weeks and today I dead lift 55 lb x6 and back squats x6 55 lb. I started with 35 lb. and except for my right shoulder I could have added more weight. Imagine, me, a weightlifter!
I'm glad to be seeing Doc (Dr. Dustin Glass, D.C.) for my shoulder. At my Sat. appt. I described how I hold my arms for situps (favoring the right shoulder where the pain is). He advised me to always keep balance and not to favor one side because it can cause a painful injury. So with just a small modification I avoided a potential problem.
Well, in 3 weeks and 3 days I leave for PSI Seminar's Women's Leadership seminar north of Napa, CA. All this X-Fit training initially was to prepare me for the rigors of the upcoming week. I'll be very ready! One of my teammates from the 489 class (October 2009) advised me to be sure to know how to put up my tent. OK, I'm ready.
As usual I blogged on...this blogging is kinda fun! Till next time. L-m
I'm a lot more serious about my w/outs now, partly because I can see the changes in my body, but also because I have a sense of belonging at the gym now. I want to speed up my progress so I added a fourth class on Mon. I am still doing the Tues/Thurs Masters class and Sat. Friends and Family, but on Mon I workout with the "big kids"!
The w/o tonight was sort of complicated mostly cause I sub in certain tasks. For instance the Rx was 12 ring pull ups I sub in 12 butt lifts on a box....not the proper name but you get the idea! LOL. Since I am not strong enough yet (LOL) to do handstand pushups, I sub in regular pushups concentrating on form, keeping my core rigid. Wow, sounds like I know what I'm saying, YES I DO!
The first several weeks I was very 'shy' of the weight lifting people around me. It was scary. The bars and weights looked dangerous, it was really noisy when they dropped the weights...and they bounce when they hit the floor. Fast forward 13 weeks and today I dead lift 55 lb x6 and back squats x6 55 lb. I started with 35 lb. and except for my right shoulder I could have added more weight. Imagine, me, a weightlifter!
I'm glad to be seeing Doc (Dr. Dustin Glass, D.C.) for my shoulder. At my Sat. appt. I described how I hold my arms for situps (favoring the right shoulder where the pain is). He advised me to always keep balance and not to favor one side because it can cause a painful injury. So with just a small modification I avoided a potential problem.
Well, in 3 weeks and 3 days I leave for PSI Seminar's Women's Leadership seminar north of Napa, CA. All this X-Fit training initially was to prepare me for the rigors of the upcoming week. I'll be very ready! One of my teammates from the 489 class (October 2009) advised me to be sure to know how to put up my tent. OK, I'm ready.
As usual I blogged on...this blogging is kinda fun! Till next time. L-m
Saturday, April 24, 2010
Rest, Relaxation and Refreshed!
My Check List for the Day:
1)Sleep In CHECK
2)Phone convo with old friend CHECK
3) Homemade delicious breakfast and conversation with intelligent women CHECK
Bacon, 1/2 sweetpotato pancake with dark chocolate (non paleo but so deserved) Eggs with onion, asparagus and tomato and a plethora of fruit (mango, grapes, apples, watermelon, honeydew, blackberries) even had a few sips of a mimosa (tangerine/pomegranate).
Mimosa is a great treat on a weekend morning with friends! What you need: 2 parts Champagne, 2 parts fresh squeeze OJ (no frozen or sugary crap), 1 part pomegranate juice and some fun glasses to drink them from. Enjoy!
4) Afternoon at JeJu the most amazing Korean Spa CHECK
5) Created an amazing meal to be share with dear friends CHECK
I made primal meat loaf with carrots, onions, apples and spices, Kale with roasted almonds, left over sweetpotato mash, and for dessert some home made dark chocolate gnash with Strawberries.
6) A mellow dinner with friends and laughter CHECK
I love seeing Tut and El, so glad they could join me. Tut Birthday is on Tuesday, the big 26! Mandi also joined us after a long day of festival work. I am so grateful to be able to surround myself with such wonderful friends.
7) Back to feeling well rested and ready for the week ahead. CHECK
8) A cute kitty napping on my floor CHECK
It was a Great day, exactly what my body, mind and spirit needed.
Looking forward to a sunny day tomorrow but the rain sure was perfect today.
1)Sleep In CHECK
2)Phone convo with old friend CHECK
3) Homemade delicious breakfast and conversation with intelligent women CHECK
Bacon, 1/2 sweetpotato pancake with dark chocolate (non paleo but so deserved) Eggs with onion, asparagus and tomato and a plethora of fruit (mango, grapes, apples, watermelon, honeydew, blackberries) even had a few sips of a mimosa (tangerine/pomegranate).
Mimosa is a great treat on a weekend morning with friends! What you need: 2 parts Champagne, 2 parts fresh squeeze OJ (no frozen or sugary crap), 1 part pomegranate juice and some fun glasses to drink them from. Enjoy!
4) Afternoon at JeJu the most amazing Korean Spa CHECK
5) Created an amazing meal to be share with dear friends CHECK
I made primal meat loaf with carrots, onions, apples and spices, Kale with roasted almonds, left over sweetpotato mash, and for dessert some home made dark chocolate gnash with Strawberries.
6) A mellow dinner with friends and laughter CHECK
I love seeing Tut and El, so glad they could join me. Tut Birthday is on Tuesday, the big 26! Mandi also joined us after a long day of festival work. I am so grateful to be able to surround myself with such wonderful friends.
7) Back to feeling well rested and ready for the week ahead. CHECK
8) A cute kitty napping on my floor CHECK
It was a Great day, exactly what my body, mind and spirit needed.
Looking forward to a sunny day tomorrow but the rain sure was perfect today.
Friday, April 23, 2010
21 Day of Working It!
21 days since my last true day off. I didnt even realize until I heard the word "weekend" today. Let me just say "Hip Hip Hooray!" I am so ready for a Saturday for myself. Having brunch with dear friends, taking myself to the spa then planning on cooking an amazing meal (I am not going to tell you what it is I am creating til tomorrow) and watch a movie I have been really wanting to see, "the blind side". Oh and did I mention I get to SLEEP IN!
Funny cartoon but McD's is seriously bad for your soul!
Ok so before I get to far ahead of myself let's chat about today, Friday April 23rd 2010. Got a ton done at work and Still have a ton on my "to do" list, it is never ending. Got my hair cut after about a year of growing it out, you are welcome my lovely cousin David (soon to be Dad). It looks great, shoulder length and some layers. Let me tell you I am feeling Fit, Tan (for a white girl) and now I have a sexy hair cut. . . look out ladies. Ok so not really but I sure do feel confident and happy. That combo sure feels AMAZING. I dont think I would have made it through these past 3 weeks if I had not been working out and eating as health as I do. I just about crash this week a few times but I truly think my healthy ways got me through!
I had a good WOD today:
4 cone ladder sprints
50 lunges
4 cone ladder sprints
40 pull ups
4 cone ladder sprints
30 push ups
4 cone ladder sprints
20 wall ball shoots 14lbs
4 cone ladder sprints (RX)
My time was right around 17 minutes. I was sucking some wind with those sprints and the wall balls always kill me. I really need to work on my form. Overall it was a good WOD. I finish up with 3 sets of 10 floor wipers. Good times!
These are floor wipers, you hold the weighted bar above your head and your legs are the wipers going to one side the back down to the ground then the other side and back down to the ground, making a V as the wiper path. Brutal but I love em!
I finish my evening off sharing a delicious meal of bacon wrapped dates, tilapia, my super special sweet potato mash w. fresh squeeze OJ and ginger in em, asparagus and a big glass of water. I love my roomies, they are more like loving sisters than roomies! They have been my solid support group through so much, I am going to miss them in June. I really feel like I am fully absorbing and loving this time in my life. Making great memories and living life to the fullest!
I have a HAPPY HEART! (in more ways than one)
Funny cartoon but McD's is seriously bad for your soul!
Ok so before I get to far ahead of myself let's chat about today, Friday April 23rd 2010. Got a ton done at work and Still have a ton on my "to do" list, it is never ending. Got my hair cut after about a year of growing it out, you are welcome my lovely cousin David (soon to be Dad). It looks great, shoulder length and some layers. Let me tell you I am feeling Fit, Tan (for a white girl) and now I have a sexy hair cut. . . look out ladies. Ok so not really but I sure do feel confident and happy. That combo sure feels AMAZING. I dont think I would have made it through these past 3 weeks if I had not been working out and eating as health as I do. I just about crash this week a few times but I truly think my healthy ways got me through!
I had a good WOD today:
4 cone ladder sprints
50 lunges
4 cone ladder sprints
40 pull ups
4 cone ladder sprints
30 push ups
4 cone ladder sprints
20 wall ball shoots 14lbs
4 cone ladder sprints (RX)
My time was right around 17 minutes. I was sucking some wind with those sprints and the wall balls always kill me. I really need to work on my form. Overall it was a good WOD. I finish up with 3 sets of 10 floor wipers. Good times!
These are floor wipers, you hold the weighted bar above your head and your legs are the wipers going to one side the back down to the ground then the other side and back down to the ground, making a V as the wiper path. Brutal but I love em!
I finish my evening off sharing a delicious meal of bacon wrapped dates, tilapia, my super special sweet potato mash w. fresh squeeze OJ and ginger in em, asparagus and a big glass of water. I love my roomies, they are more like loving sisters than roomies! They have been my solid support group through so much, I am going to miss them in June. I really feel like I am fully absorbing and loving this time in my life. Making great memories and living life to the fullest!
I have a HAPPY HEART! (in more ways than one)
House of the Rising Sun!
Another spectacular w/out! I left work tired and looking forward to the gym. The warm up was row 500 m, 5 sets of 10 pullups, and 15 x ...darn I hate that I don't know the name but here's the description 15 lb bar held at my shoulders with my elbows up, bend knees, hips rotate out, arms straight up, hold then reset. Then we start the workout. Well I'm in a w/o with two newbies doing their Ramp Up and the guy says...Work Out! I thought THAT was the workout! I had to laugh cause I remember saying exactly those words! So the w/o was 5 squats with the 15 # bar on my front shoulders with elbows out. The weight increased to a final weight of 40#! That was challenging, but I could have gone higher. Z is upping the weight gradually. I like that. After the w/o I did my 20 and 15 situps and pushups.
So I'm driving home and House of the Rising Sun (love it) comes on the radio, I turn it up and rock on...my mind wanders to how good I feel. I'm thinking about how awful it was just six months ago when I didn't really care how long I lived. Not that I was suicidal, I wasn't, I was just indifferent, stuck. It feels so good to take a deep breath and not do that throaty cough thing, my lungs feel happy. It's great to fast walk over to pickup lunch and not feel winded. I'm amazed and excited about what I'm doing.
Eating is different now. I'm eating healthy and things taste good. TonightI nibbled raw carrots while my salmon and asparagus were cooking, and treated myself to a slice of the most delicious sourdough bread with butter, mmmm mmm. Simple food, but so tasty. At break this afternoon my boss sponsored a "Death by Chocolate" coffee break for all of us. I joined in but without the chocolate. Strawberrys, bannanas and nuts! Yummy and it didn't trigger my chocolate addiction.
Already looking forward to my Sat. 9 am. w/o. Talk to you later. L-mom
So I'm driving home and House of the Rising Sun (love it) comes on the radio, I turn it up and rock on...my mind wanders to how good I feel. I'm thinking about how awful it was just six months ago when I didn't really care how long I lived. Not that I was suicidal, I wasn't, I was just indifferent, stuck. It feels so good to take a deep breath and not do that throaty cough thing, my lungs feel happy. It's great to fast walk over to pickup lunch and not feel winded. I'm amazed and excited about what I'm doing.
Eating is different now. I'm eating healthy and things taste good. TonightI nibbled raw carrots while my salmon and asparagus were cooking, and treated myself to a slice of the most delicious sourdough bread with butter, mmmm mmm. Simple food, but so tasty. At break this afternoon my boss sponsored a "Death by Chocolate" coffee break for all of us. I joined in but without the chocolate. Strawberrys, bannanas and nuts! Yummy and it didn't trigger my chocolate addiction.
Already looking forward to my Sat. 9 am. w/o. Talk to you later. L-mom
Thursday, April 22, 2010
Working "IT" Off! Literally and Figuratively
I have finally reach adulthood. . . I know what it means to work your behind off and be oh so grateful to have an extra hour in the evening to clean the poor cats litter box. . .
(she is to cute for a dirty box)
and do laundry.
Needless to say I have only been to CFED once thus far this week. I am planning on going in the evening tomorrow and on Saturday morning. Then I am treating myself to the Korean Spa. I know what you are thinking "shady or happy ending?" but it is not like that at all. It is actually quite amazing and just what my body is screaming for after surviving the past well 14 weeks of Crossfit and work.
I have had amazing dinners the past two nights. My soon to be new roomie created a broccoli pesto sauce on top of quinoa with avocado, almonds and basil. I didnt even miss the meat.
This is quinoa. . .
If you have never heard of or eaten it is delicious rice/cous cous/grains substitute.
Quinoa a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a grass. As a chenopod, quinoa is closely related to species such as beets, spinach, and tumbleweeds. (Thank Wikipedia)
This evening all the EcoAddender's were spoiled with grilled shrimp and zucchini with homemade tomatillo sauce, guacamole and black beans. All our hard work is paying off and the boss is taking note! Thanks Mikey and P it was delicious.
By the way did I mention we had home made DARK CHOCOLATE Covered STRAWBERRIES for Dessert!!!
I am off to try to catch up on one the necessities of LIFE. . . Sleep!
Maybe next week I can work my butt off a bit less figuratively and a bit more literally.
(she is to cute for a dirty box)
and do laundry.
Needless to say I have only been to CFED once thus far this week. I am planning on going in the evening tomorrow and on Saturday morning. Then I am treating myself to the Korean Spa. I know what you are thinking "shady or happy ending?" but it is not like that at all. It is actually quite amazing and just what my body is screaming for after surviving the past well 14 weeks of Crossfit and work.
I have had amazing dinners the past two nights. My soon to be new roomie created a broccoli pesto sauce on top of quinoa with avocado, almonds and basil. I didnt even miss the meat.
This is quinoa. . .
If you have never heard of or eaten it is delicious rice/cous cous/grains substitute.
Quinoa a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a grass. As a chenopod, quinoa is closely related to species such as beets, spinach, and tumbleweeds. (Thank Wikipedia)
This evening all the EcoAddender's were spoiled with grilled shrimp and zucchini with homemade tomatillo sauce, guacamole and black beans. All our hard work is paying off and the boss is taking note! Thanks Mikey and P it was delicious.
By the way did I mention we had home made DARK CHOCOLATE Covered STRAWBERRIES for Dessert!!!
I am off to try to catch up on one the necessities of LIFE. . . Sleep!
Maybe next week I can work my butt off a bit less figuratively and a bit more literally.
Wednesday, April 21, 2010
Love your blog!
Hey, your blog is so interesting and at times I LOL. I want to get better at this and learn to add photos and cartoons! That's really GREAT!
nite. - l-mom
nite. - l-mom
Catching Up
This is what I thought I blogged last night, when in fact I emailed to Lauren....
On Apr 19, 2010, at 11:43 PM, Denice Sandoval wrote:
Well, I had a really good,hard w/out. I rowed 500m rested 4 min, 500 m, rest 1 min, row 500 m /done. My time was 2.33 2.34 2.36 pretty consistent. Also it's the first time I've been able to row 500m with resting part way. Did it all three times. Did some lifting. Of course I can't remember the correct name so I'll describe it. Using a 15 lb. bar I step in front of the bar, lift it off the rack, raise it overhead and do 5 squats. Next round I added 5 lb. and did 5 squats. Then trainer Lamarr advised me to take off the 5 lbs. and just work on form, with the bar spreading my hands farther apart. It made a good difference and I was able to squat a little lower. Really felt the stretch in my back... it felt good. You know I really though I would not like weight lifting, but I really do! After the w/out I did 20 situps (bent knees, no weights on my feet). Overall it was a good one and I'm going back at 6 pm Tuesday for the Masters class. It's been several weeks since I weighed in soooooo, today I weighed in at 172.5 lb. CAN YOU BELIEVE IT! That's 35 pounds!!! I'm thinking the scale is probably off 5 pounds, but I don't care...I'm taking it! Overall I've been eating much healthier than I was six months ago. No soda, chocolate or candy and it really makes a difference. I don't ever need Pepto Bismo in the middle of the night like I used to. I don't do that little cough thing when I laugh anymore. It feels like my lungs fill up more when I'm breathing. Does that make any sense? But it does feel different. Well, bed time for me. Hope you had a good rest. When I sign off I'm going to make air reservations for June! Can't wait! Love Mom
Now today Tues. It feels so good to complete a workout. A lot has happened since my last blog on April 8. Zionna aka Z told me I'm ready to do full workouts, with very little modifications i.e.
tonight the workout was 150 wallball squats/100 for me. I'm lifting 'real' weights now, the floor work situps and pushups are really paying off with my pullups. I can actually get my chin over the bar on the green belt 3 times, then almost, then a little....but it's coming along.
Another progress point, now doing full situps, no more bent at the knees. I do 20 situps and 15 pushups (knees bent) after each workout.
The first couple of months were kind of playing at Cross-Fit because I still felt intimidated at times. To break through that I'm planning to w/out 5 times a week till my trip in May. That's a darn good goal.
Lauren, speaking of goals, you're a fine model for me to follow...setting goals, then accomplishing them. I told a couple of lady X-Fitters tonight about your 80 pound press squats....ah, you know what I mean and they were very impressed. Me too.
Well, gotta sign off shortly. I have a cake in the oven (for work tomorrow) and a load of laundry in the washer and dryer. Wow exercise energizes me. And I'm tired. Nite, l-m
PS: How about making that salmon dish for me in June?
On Apr 19, 2010, at 11:43 PM, Denice Sandoval wrote:
Well, I had a really good,hard w/out. I rowed 500m rested 4 min, 500 m, rest 1 min, row 500 m /done. My time was 2.33 2.34 2.36 pretty consistent. Also it's the first time I've been able to row 500m with resting part way. Did it all three times. Did some lifting. Of course I can't remember the correct name so I'll describe it. Using a 15 lb. bar I step in front of the bar, lift it off the rack, raise it overhead and do 5 squats. Next round I added 5 lb. and did 5 squats. Then trainer Lamarr advised me to take off the 5 lbs. and just work on form, with the bar spreading my hands farther apart. It made a good difference and I was able to squat a little lower. Really felt the stretch in my back... it felt good. You know I really though I would not like weight lifting, but I really do! After the w/out I did 20 situps (bent knees, no weights on my feet). Overall it was a good one and I'm going back at 6 pm Tuesday for the Masters class. It's been several weeks since I weighed in soooooo, today I weighed in at 172.5 lb. CAN YOU BELIEVE IT! That's 35 pounds!!! I'm thinking the scale is probably off 5 pounds, but I don't care...I'm taking it! Overall I've been eating much healthier than I was six months ago. No soda, chocolate or candy and it really makes a difference. I don't ever need Pepto Bismo in the middle of the night like I used to. I don't do that little cough thing when I laugh anymore. It feels like my lungs fill up more when I'm breathing. Does that make any sense? But it does feel different. Well, bed time for me. Hope you had a good rest. When I sign off I'm going to make air reservations for June! Can't wait! Love Mom
Now today Tues. It feels so good to complete a workout. A lot has happened since my last blog on April 8. Zionna aka Z told me I'm ready to do full workouts, with very little modifications i.e.
tonight the workout was 150 wallball squats/100 for me. I'm lifting 'real' weights now, the floor work situps and pushups are really paying off with my pullups. I can actually get my chin over the bar on the green belt 3 times, then almost, then a little....but it's coming along.
Another progress point, now doing full situps, no more bent at the knees. I do 20 situps and 15 pushups (knees bent) after each workout.
The first couple of months were kind of playing at Cross-Fit because I still felt intimidated at times. To break through that I'm planning to w/out 5 times a week till my trip in May. That's a darn good goal.
Lauren, speaking of goals, you're a fine model for me to follow...setting goals, then accomplishing them. I told a couple of lady X-Fitters tonight about your 80 pound press squats....ah, you know what I mean and they were very impressed. Me too.
Well, gotta sign off shortly. I have a cake in the oven (for work tomorrow) and a load of laundry in the washer and dryer. Wow exercise energizes me. And I'm tired. Nite, l-m
PS: How about making that salmon dish for me in June?
Tuesday, April 20, 2010
WANTED. . . Sleep!
I did a late cancel on my CFED (CrossFit East Decatur) workout this morning. I HATE doing that but I needed the sleep. I have not had a day off from work (volleyball and nonprofit) in over 2 weeks and my tank was running on empty. I did how ever make it to the 6pm workout! Hooray. . . because it was a good one:
CFED WOD
Front Squat
5 – 5 – 5 Lauren's reps: 65-85-100x2
then…
10 Minute AMRAP
15 Double Unders
10 Dumbbell Swings (w:35)
5 Ring Dips Lauren's AMRAP: 5 (modified by using doing unassisted bar dips)
**Cash Out**
Tabata Rowing
Do 8 intervals of :20 on, :10 off.
Then I came home and create some amazingly delicious red wine salmon and carrot/zucchini patties.
Instead of using brown sugar I cut up 4 dates and put them in my red wine bath.
Wow it was soo. . . good! I need to make it for my Grandpa, who gave me the original recipe and see if he notices that I tweeked it and used dates.
I am off to get more rest big day of native garden planting tomorrow.
P.S. I purchased a new bathing suit top today! Cant wait to rock it this summer with my bangin bod (he he )
CFED WOD
Front Squat
5 – 5 – 5 Lauren's reps: 65-85-100x2
then…
10 Minute AMRAP
15 Double Unders
10 Dumbbell Swings (w:35)
5 Ring Dips Lauren's AMRAP: 5 (modified by using doing unassisted bar dips)
**Cash Out**
Tabata Rowing
Do 8 intervals of :20 on, :10 off.
Then I came home and create some amazingly delicious red wine salmon and carrot/zucchini patties.
Instead of using brown sugar I cut up 4 dates and put them in my red wine bath.
Wow it was soo. . . good! I need to make it for my Grandpa, who gave me the original recipe and see if he notices that I tweeked it and used dates.
I am off to get more rest big day of native garden planting tomorrow.
P.S. I purchased a new bathing suit top today! Cant wait to rock it this summer with my bangin bod (he he )
Monday, April 19, 2010
The Results are in. . .
...and I WON!!! After 10 weeks of cutting sugar, dairy and grains out of my diet, working out 4x a week, pushing through my brutal benchmark workouts, Fran and Grace, and winning the overall popular vote of my peers I came out on TOP! Can you freaking believe it! It has been over a week since I heard the news and it is still blowing me away. I don't win things like this, people who are athletic, beautiful, smart win but not me. . . Wait a second I did win and dang it I am feeling athletic, beautiful, smart, confident, dedicated and so many other things. It is an amazing feeling! My heart was pounding harder the night of the announcement when I didnt have to lift a single pound vs the day I had to walk into the gym and try to conquer Fran. Which I am proud to announce I improved 100% on. What a great feeling. Sorry I know I keep saying it but I want to shout it from the roof tops.
Before and After
So many have been wondering "What did you do with your winnings?"
1) I bought my self a much deserved CFED T-Shirt.
2) I took my self out for an amazing bun/cheese less bison burger with onions, mushrooms, and bacon from Ted's.
3) I order the Alabama National Championship Sweatshirt I promised myself.
4) I order Mark's Daily Apples New Primal Cookbook
5) I signed up for the Whole 9 Workshop at Crossfit East Decatur on May 8th
6) I tuck everything else away for a rainy day!
Here is to a life altering 10 weeks!
Thanks to all my friends and family for all their support and love!
Can't wait to continue to share my fitness journey with you.
Before and After
So many have been wondering "What did you do with your winnings?"
1) I bought my self a much deserved CFED T-Shirt.
2) I took my self out for an amazing bun/cheese less bison burger with onions, mushrooms, and bacon from Ted's.
3) I order the Alabama National Championship Sweatshirt I promised myself.
4) I order Mark's Daily Apples New Primal Cookbook
5) I signed up for the Whole 9 Workshop at Crossfit East Decatur on May 8th
6) I tuck everything else away for a rainy day!
Here is to a life altering 10 weeks!
Thanks to all my friends and family for all their support and love!
Can't wait to continue to share my fitness journey with you.
Sunday, April 11, 2010
Impressions of the 1st Annual NLP Invitational
It's the day after and what a day it was! NLP sponsored its first invitational at El Toro High School. There were competitiors from 30 gyms, and spectators from as far as the U.K. and Australia!! I'm sure of this cause I worked the spectator registration booth. Gym owners Lamarr and Ziona recruited appox 30 volunteers and 40 judges who
Friday, April 9, 2010
YUM!
Today I crafted Turkey Gumbo from scratch! I am quite proud of myself and. . .
. . . it tasted GREAT! (Although it does not look super appealing)
Here is the recipe:
Turkey Bone Gumbo
Roux:
1 cup fat--I used a combination of sunflower oil and lard from pasture-raised hogs
1 heaping cup all purpose flour
[I didnt use any flour instead I added okra to get the gumbo texture]
Seasoning vegetables & sausage:
1 ½ cups chopped celery
1 ½ cups chopped green pepper
3 cups chopped yellow or white onion
Salt
Black pepper
1 pound Andouille or country sausage, preferably smoked, cut into bite size pieces
Turkey & turkey stock: [YES I made my stock from a Turkey Carcass, so Primal!]
Turkey carcass, picked of at much meat as possible and reserved
1 gallon water
3 Bay leaves
A pinch of cayenne
A handful of fresh thyme sprigs or a teaspoon of dried thyme
A handful of Parsley stems
1 onion, quartered, plus the skins from your chopped onion seasonings
1 carrot, cut into 1-inch chunks
2 stalks of celery, plus ends and pieces from your chopped celery seasonings
Ends and pieces from your chopped green pepper seasonings
A couple of smashed garlic gloves
1 tablespoon whole peppercorns
2 whole allspice berries, optional
A few drops of hot sauce
Several pinches of salt
To Finish:
1 cup chopped scallions, thinly sliced
1 cup chopped parsley
Buttered white rice [Instead of rice I grated zucchini and pan fried it in EVOO, Delicious]
File powder optional
Hot sauce
1. First assemble all of your seasonings and have them at the ready and your stock well under way before you begin making your roux.
2. In a large stock pot, start your turkey stock. Your carcass needs to be fully submerged under water. It will likely be necessary to cut your carcass down the breast bone or into several pieces to make this happen. Bring the stock to a gentle boil, then turn down to a steady slow simmer and cook for about 2 hours. Taste stock for seasoning and add more salt if necessary. Remove the carcass from the stock and set aside to let cool. When cool enough to handle, meticulously pick the meat from it and set aside. Strain the stock and reserve.
3. Melt Bacon fat/Lard in large pot
4. Dump your vegetable seasonings - okra,onion, celery, and green pepper- into your melted fat and stir. Add a good pinch of salt and pepper and cook until wilted, about 5 minutes. Add your sausage and cook 5 minutes more.
5. Next whisk in gradually about 8 cups of stock. Bring to a simmer and cook uncovered for 1 ½ hours. Add your reserved turkey meat and simmer another 10 minutes then stir in your parsley and scallions. Taste for seasoning and add more salt and pepper as desired. Serve over hot, buttered rice and pass the hot sauce and file powder at the table.
It was so good folks were asking for seconds!
Did I mention I made sure to keep it paleo =)
Had a good Talbata Something Else WOD today. Legs are TIGHT but my pull ups feel good. Scored 288!
. . . it tasted GREAT! (Although it does not look super appealing)
Here is the recipe:
Turkey Bone Gumbo
Roux:
1 cup fat--I used a combination of sunflower oil and lard from pasture-raised hogs
1 heaping cup all purpose flour
[I didnt use any flour instead I added okra to get the gumbo texture]
Seasoning vegetables & sausage:
1 ½ cups chopped celery
1 ½ cups chopped green pepper
3 cups chopped yellow or white onion
Salt
Black pepper
1 pound Andouille or country sausage, preferably smoked, cut into bite size pieces
Turkey & turkey stock: [YES I made my stock from a Turkey Carcass, so Primal!]
Turkey carcass, picked of at much meat as possible and reserved
1 gallon water
3 Bay leaves
A pinch of cayenne
A handful of fresh thyme sprigs or a teaspoon of dried thyme
A handful of Parsley stems
1 onion, quartered, plus the skins from your chopped onion seasonings
1 carrot, cut into 1-inch chunks
2 stalks of celery, plus ends and pieces from your chopped celery seasonings
Ends and pieces from your chopped green pepper seasonings
A couple of smashed garlic gloves
1 tablespoon whole peppercorns
2 whole allspice berries, optional
A few drops of hot sauce
Several pinches of salt
To Finish:
1 cup chopped scallions, thinly sliced
1 cup chopped parsley
Buttered white rice [Instead of rice I grated zucchini and pan fried it in EVOO, Delicious]
File powder optional
Hot sauce
1. First assemble all of your seasonings and have them at the ready and your stock well under way before you begin making your roux.
2. In a large stock pot, start your turkey stock. Your carcass needs to be fully submerged under water. It will likely be necessary to cut your carcass down the breast bone or into several pieces to make this happen. Bring the stock to a gentle boil, then turn down to a steady slow simmer and cook for about 2 hours. Taste stock for seasoning and add more salt if necessary. Remove the carcass from the stock and set aside to let cool. When cool enough to handle, meticulously pick the meat from it and set aside. Strain the stock and reserve.
3. Melt Bacon fat/Lard in large pot
4. Dump your vegetable seasonings - okra,onion, celery, and green pepper- into your melted fat and stir. Add a good pinch of salt and pepper and cook until wilted, about 5 minutes. Add your sausage and cook 5 minutes more.
5. Next whisk in gradually about 8 cups of stock. Bring to a simmer and cook uncovered for 1 ½ hours. Add your reserved turkey meat and simmer another 10 minutes then stir in your parsley and scallions. Taste for seasoning and add more salt and pepper as desired. Serve over hot, buttered rice and pass the hot sauce and file powder at the table.
It was so good folks were asking for seconds!
Did I mention I made sure to keep it paleo =)
Had a good Talbata Something Else WOD today. Legs are TIGHT but my pull ups feel good. Scored 288!
Thursday, April 8, 2010
How I Started at Cross-Fit
Hi! I'm Lauren's mom and I'm a recovering coach potato! Lauren lives in Atlanta and I'm here in Orange County, CA. We'd talk on the phone about once a week and Lauren would tell me about her X-F workouts and encourage me to start eating healthy. Finally I did. So in January of this year, I did a little 'bragging' about losing 20 pounds since November, and said maybe I might possibly think about joining a gym. Maybe... Well she saw her chance, and did the research, found me a couple of X-F locations to check out, listened to me whine about ...I'm not sure, maybe next week....etc. So Thurs. night I had an intro at one X-F location, liked what I saw but definitely was not signing on for six months! (Committment phobia or what?). That Saturday, feeling brave, I did the friends and family workout at X-F Next Level Performance ("NLP"). Trainer/owner Zionna aka Z assured me that there was a place for me at NLP. She explained the X-F concept and talked about how the workout would be modified to challenge my fitness level (Ha, what fitness level.) She's wonderful!
I had seen lots of photos Lauren emailed me of her workouts and frankly it was more than a little indimidating and embarrassing to go to that first friends and family workout that first Saturday being as out of shape and overweight and 59 3/4 years old! But stubborn me, I showed up, did the workout, joined the 2-week Ramp Up (intro class). The first night of Ramp Up I asked Z to take a photo and post it on the website so I could prove I actually did it!
So that's how I got started at X-F. I'm still very new (only nine weeks) but I've seen my fitness improve right from the second class! I have to admit, at first I had ups and downs, felt self-conscious, discouraged, embarrassed, emotionally drained, and sometimes just felt silly trying to do the workout. But with lots of encouragement from Lauren, my private cheering section, and the skill and kindness of my trainer Z, I have kept on keeping on.
This blog got a little long cause I had to get you caught up on my fascinating story! I absolutely love X-F and I worry that I'll quit cause that's what I've always done! Not this time! I can do 20 sit-ups (started with 3 and a bit!)...but more of that in my next blog. L-mom.
I had seen lots of photos Lauren emailed me of her workouts and frankly it was more than a little indimidating and embarrassing to go to that first friends and family workout that first Saturday being as out of shape and overweight and 59 3/4 years old! But stubborn me, I showed up, did the workout, joined the 2-week Ramp Up (intro class). The first night of Ramp Up I asked Z to take a photo and post it on the website so I could prove I actually did it!
So that's how I got started at X-F. I'm still very new (only nine weeks) but I've seen my fitness improve right from the second class! I have to admit, at first I had ups and downs, felt self-conscious, discouraged, embarrassed, emotionally drained, and sometimes just felt silly trying to do the workout. But with lots of encouragement from Lauren, my private cheering section, and the skill and kindness of my trainer Z, I have kept on keeping on.
This blog got a little long cause I had to get you caught up on my fascinating story! I absolutely love X-F and I worry that I'll quit cause that's what I've always done! Not this time! I can do 20 sit-ups (started with 3 and a bit!)...but more of that in my next blog. L-mom.
My First Blog, Eight Weeks of Cross-Fit!
Hey, I had another great Cross-Fit workout tonight! I just now learning to 'blog' so that I can 'blog' so that I can tell you all about it.
Sunday, April 4, 2010
Bangin' Body Challenge Details
11 weeks ago I started a Bangin Body Challenge at Crossfit East Decatur. The BBC had 4 components:
1) Benchmarks
2) Diet
3) Gym Attendance
4) Peer Vote
On Jan 16th I did my first benchmark.
I selected Fran:
21 thrusters (I modified and used 55 lbs)
21 pullups
15 thurster 55 lbs
15 pullups
9 thrusters 55 lbs
9 pullup
If you dont know what a thruster is have a look:
http://www.youtube.com/watch?v=IVBgKB4Gnsw
On Jan 17th I did my second benchmark:
I selected Grace:
30 clean and jerks (I modified and used 55 lbs)
Here is a great video of Big Mike doing Grace in 89 seconds, super fast: http://www.youtube.com/watch?v=ydeCu7W1VRc
"Fran" to Crossfitters around the world is know as one of the most brutal workout. Under 4 minutes is phenomenal under 8 is damn good. On Jan 16 I did "Fran" in 18:17. Ok so not a great time but remember I had not lifted in months and more importantly I was still working on my kipping pull ups. For this benchmark I did one pain staking pull up at a time.
"Grace" is about speed and form. My form is not great and the weight (55 lbs) was not to heavy, my time was 4:37.
I would be tested on both of these workout again after 10 weeks to measure my level of improvement on speed, weight and all out horse power out put.
The Diet: The BBC was a Paleo/Primal diet with basically means:
No Sugar
No Dairy
No Grains
We kept food logs and had to turn them in weekly for points.
If you turned it in on time you got 5 point.
If you did not cheat at all you gained an extra point.
Every cheat counted as a dock % of a point.
Gym Attendance:
4x a week = 5 points
3x a week = 4 points
2x a week = 3 points
1x a week = 2 points
The last component is a peer vote on "Most Improved" to be voted on at the very end.
That is the Bangin Body Challenge in a nut shell. The past 11 weeks had changed my life forever! I dont want to get to ahead of myself so that is it for this post. More BBC news to come!
1) Benchmarks
2) Diet
3) Gym Attendance
4) Peer Vote
On Jan 16th I did my first benchmark.
I selected Fran:
21 thrusters (I modified and used 55 lbs)
21 pullups
15 thurster 55 lbs
15 pullups
9 thrusters 55 lbs
9 pullup
If you dont know what a thruster is have a look:
http://www.youtube.com/watch?v=IVBgKB4Gnsw
On Jan 17th I did my second benchmark:
I selected Grace:
30 clean and jerks (I modified and used 55 lbs)
Here is a great video of Big Mike doing Grace in 89 seconds, super fast: http://www.youtube.com/watch?v=ydeCu7W1VRc
"Fran" to Crossfitters around the world is know as one of the most brutal workout. Under 4 minutes is phenomenal under 8 is damn good. On Jan 16 I did "Fran" in 18:17. Ok so not a great time but remember I had not lifted in months and more importantly I was still working on my kipping pull ups. For this benchmark I did one pain staking pull up at a time.
"Grace" is about speed and form. My form is not great and the weight (55 lbs) was not to heavy, my time was 4:37.
I would be tested on both of these workout again after 10 weeks to measure my level of improvement on speed, weight and all out horse power out put.
The Diet: The BBC was a Paleo/Primal diet with basically means:
No Sugar
No Dairy
No Grains
We kept food logs and had to turn them in weekly for points.
If you turned it in on time you got 5 point.
If you did not cheat at all you gained an extra point.
Every cheat counted as a dock % of a point.
Gym Attendance:
4x a week = 5 points
3x a week = 4 points
2x a week = 3 points
1x a week = 2 points
The last component is a peer vote on "Most Improved" to be voted on at the very end.
That is the Bangin Body Challenge in a nut shell. The past 11 weeks had changed my life forever! I dont want to get to ahead of myself so that is it for this post. More BBC news to come!
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