On the Grid: Recovery and Self Massage

First of all, get your mind out of the gutter.  This post is all about rubbing and ends with a naked blue man, so get over it.

Did anyone do the workout on the main site from August 22nd?  In case you haven't been scarred into remembering, it was:  400 meters walking lunge.  Yikes.  I did this in the back yard and it took me 9:28.  I'm actually not ashamed of my time, but boy am I paying for it.

This post is for those of you who've been so sore it's interfered with your workouts. I've written before about the importance of recovery, which I've paid more attention to since starting CrossFit.  I feel I should make a distinction between sore, and CrossFit sore. 

CrossFit sore is different in that the sensation is stiffer, and muscles are so tender they can barely stand any pressure.  It comes down to just plain painful.  This may be because muscles can develop trigger points, which are basically super sensitive spots in the muscles that, when pressed, can radiate pain locally.

I've always believed in massage.  I don't feel the need to get into the facts behind it, because apparently there's all kinds of conflicting research out there about whether or not it actually helps. I believe it does, and that's enough for me.  Being a real person with a busy schedule and a balanced budget, I can't afford to go get rubbed down every week. Sigh.

Fortunately, this lucky CrossFit girl received the Grid for her birthday this year.  It's basically an improved and updated version of a foam roller, a simple tool used to promote self massage, stretching, and myofacial release.  Basically you roll around on one of these and reap all kinds of benefits.  The Grid is different from the usual foam rollers in two ways:  the design is much more durable, and the grid-like pattern provides variation in pressure, that is, it's actually meant to mimic the feel of the fingertips, thumb, and forearm.  If you have developed trigger points the roller can be a little painful at first, but you will immediately feel the muscles relax, circulation increase, and the pain will subside.

I can't vouch for any other kind of roller because I've never used them.  What I do like about the Grid is that it provides almost instant relief, which is important when you're debilitatingly sore. It's also a product that is made to last, and I can't get enough of that.  Like CrossFit and all things fitness, this is not an easy solution. It requires a little bit of discipline in order to see true benefits.  Learning how to use this and rolling often is the best way to get relief.

I wanted to direct your attention to Trigger Point Therapy Australia; their website has an uber helpful "Body Biomechanics" tool that provides a wealth of information about soreness.  Just click where it hurts on the little naked blue man and you can access info about what's causing pain, and how to use self massage for relief.

Trigger Point Therapy sells a variety of products if you want to intensify your self massage regime.  Either way, take care of yourself when CrossFitting.  A disciplined fitness program requires disciplined recovery. Roll on!

Mayonnaise: A Love Affair

I once heard someone refer to mayonnaise as "the white death".  As a kid I never understood what mayonnaise was, except that it was bad-- fattening, and bad for your cholesterol.  At picnics or delis I would wrestle with whether or not to add mayo, and would sometimes sneak a little gold packet of the white death before anyone saw.  I was never sure who would judge me and think I was gross for going for the white stuff.

Now as an adult who strives to eat a paleo diet, I realized mayonnaise is just eggs and oil. And easy to make! This realization has allowed me to burst forth from my mayonnaise-loving closet. 

I use the recipe found in The Paleo Diet  by Loren Cordain. Chicken salad, tuna salad, and cole slaw are on the menu each week at our house, and with summer in full swing, these salads are timely, delicious, and add a wonderful new dimension to paleo eating. If you happen to own the the magic bullet,  making this is truly a breeze because you can process and store your mayo in the same container.  And you thought the bullet was just for daiquiris...

Now that all the mystery and scandal around mayo has dissipated, I'm even more enticed.  I plan to commit to this homely condiment for a lifetime. 

And now for some mayonnaise-inspired art by Marc Johns.

 

Paleo Mayonnaise

• 1 cage free egg
• 1 tsp. fresh squeezed lemon juice
• ¼ tsp. dry mustard
• a little less that ½ cup of olive oil
• ½ cup flaxseed oil  **to balance out the omega 3s and 6s. Clever, right?

 Directions:

1. Put egg, lemon juice, and mustard in your food processor/magic bullet, and turn it on for about 5 seconds.

 2. Slowly add oil mixture.

 3. Keep adding till the oil is all in and you notice the consistency of the mayonnaise is becoming thick.

 4. Place ingredients in a Tupperware and refrigerate it. It should stay fresh for about a week or so.

How We Move (or don't) in the Modern World

I've worked in an office for almost four years now, an environment that demands hours of sedentary activity, and compared to my previous jobs as a waitress, a nanny, and a graduate student, sitting all day has been a struggle.  Don't get me wrong, I'm totally lazy just like you, but what I hate hate hate more than anything is a day at the office where there's not much going on; no meetings, no deadlines, no training--and I sit, motionless for hours. It starts to feel like I'm just doing screen time until five o'clock when I'll switch to the car for the hour commute home (where I may sit watching television or writing for another few hours).  Luckily I find motivation in all this sitting, and get myself moving to the garage gym or my bike as soon as the whistle blows.  It's the only way I stay sane.

A few years ago I remember complaining to my boyfriend that 30 to 60 minutes of repetitive cardio and weight machines didn't seem to balance out the 10 or more hours of sitting I did everyday.  Those hours were spent working, then commuting, then watching TV or on the internet.  Even though I was technically active, my daily routine still felt unbalanced.

I recently discovered an article via Mark's Daily Apple, an excellent blog on primal living, about this extreme imbalance. In it, research shows that we need to move more than just the prescribed 30 minutes per day in order to fight heart disease.

Phys Ed: The Men Who Stare at Screens By GRETCHEN REYNOLDS

...the men who sat the most had the greatest risk of heart problems. Men who spent more than 23 hours a week watching TV and sitting in their cars (as passengers or as drivers) had a 64 percent greater chance of dying from heart disease than those who sat for 11 hours a week or less. What was unexpected was that many of the men who sat long hours and developed heart problems also exercised...Their workouts did not counteract the ill effects of sitting.

Yikes! Not what the 30-minutes-on-the-elliptical-machine lovers want to hear!  Turns out we have to do a whole lot better to keep heart disease at bay.

As Mark often writes on his blog, we humans were designed to move, a lot, not sit on our butts all day and then run on a machine for 30 minutes at the same pace.  It makes sense, right? Mark has an excellent entry of his own about how to cope in a cubicle.   Reading this article was another break through for me, the girl who has learned how to do triangle pose in a bathroom stall, or can be seen doing push ups behind her desk in the afternoon.  Like I said, it's been a struggle, but this article proves that I've been on the right track, that extra movement is beneficial. 

So now I'm a bean counter of movement.  I pay more attention to my daily movements and try to make the most of them.  I used to make fun of hefty folks who parked far away from the front of the store in order to burn extra calories, but I now find myself doing the same thing.  Not to stay skinny, but to stay alive!  When it comes to chores, I have a new added appreciation for tidying the house. Also, it turns out that physical work often equals money saved. If we're moving, we're usually not consuming. If we do the work ourselves instead of paying another man or machine, we're saving dough! Yay!

Ways to Move...and Save

Here are a few things I've been doing to move more.  If you happen to be a person who makes a living doing manual labor, you're probably already laughing at this entry and scoffing at my complaints and research.  It probably goes without saying that this information will only appeal to fellow office dwellers. 

Start the day with a yoga video, or Thai Chi video, or any other video you enjoy. Sometimes I do 20 minutes, sometimes 40 minutes. It's free and convenient and feels great.

Walk during lunch: I've been doing this methodically for years simply because it's a nice way to spend the lunch hour.  It's free, and keeps me from making B.S. trips to Target where I can easily blow 50 bucks when all I needed was a birthday card.

Clean the car: I recently opted for the $3 basic car wash and decided to detail the inside myself.  This involved carrying out the vacuum, crouching, bending, and other unattractive ways of moving, but movement nonetheless. 

Squats: whenever and wherever. A set of 20 is enough to get my heart rate up and some oxygen back to the brain.  I do them all day long at the office, usually behind a closed door. (I'm sure my co-workers would thank me).

And oh yeah, CrossFit workouts! Many days of the week I'm quite sore from doing the WOD, and these light extra activities actually help alleviate the soreness.

The other great benefit is the time away from THE SCREEN. Interacting with people, animals, plants, listening to music, creating something--the brain is better off with some time spent with Real things. I'm sure there's a study somewhere that supports this.

And finally, so I don't feel like a total fraud, I must admit that I'm passionate about my couch.  Like, passionate.  When you've made your house home, it is a glorious place.  Beer, a husband, and a few sweet kitties make it all the more magical.  But only after one has earned it.

Making Fun of CrossFitters

I like making fun of people, especially people who are so nerdily into something they create a sort of cult. Trekkies, Nascar fans, fantasy role playing gamers, intensive in-line skaters, etc. CrossFitters are no exception...except that they look cool, or so they think. Sure, I'm probably making fun because of my low self-esteem and insecurity, because I can't do 100 pull ups or never puked after a work out, or whatever.

What makes enthusiasts so interesting is the culture they create that, to them, is normal, but to outsiders, is freakish. I still consider myself an outsider in the world of CrossFit, quietly working out and whining about it on my blog, but I've gotten a sneak peak of this elite culture, and it can be funny. CrossFitters aren't dorks, they're just CrossFitters. Nuanced or not, there are several ways to spot one. But don't get caught making fun, because CF'ers could rip your head off and squat thrust your torso and wall ball your head 5 rounds, 100 reps each, for time. Here's my rundown:

CrossFit Fashions
If they're hardcore: tribal tats, an affiliate t-shirt with a bad-ass logo, the Vibram five fingers, knee socks, board shorts and a wallet chain (see the video below), and of course, going shirtless (note, the harder the work out, the more naked you must become). Sure, some of it's functional, but isn't it great that it all happens to look good together and distinguish you as an elite specimen of fitness? By far the coolest CrossFit fashion is war wounds; bruises and scrapes along the shins, blisters on the palms, and abrasions on the collar bones. I'm currently showing three blisters on my palms and a nice bruise on my left shoulder where I allowed a 25 pound dumbbell to come crashing down on me. So yeah, while scrapes and bruises are often signs of dedication and tenacity, in my case they are signs of weakness and stupidity. 

Gratuitous Photography
Taking photos of yourself or others doing WODs. I love photography, but sometimes wonder what the point is of having photos of myself looking so utterly tortured. Sure, the process is glorious and I love a good hard workout, but it's not pretty. I find it especially bad if you've had your fitness photos done professionally, and aren't a professional at anything.



Hurling
Maybe some consider it a sign of a truly successful workout.  A badge, an initiation, a good story.  I think it's gross and have tried to avoid blowing chunks in any way possible.

Ego
The least fashionable and least funny, we all have one, but the trick is keeping it on the down low.  Luckily I'm not very strong or tough, so I can totally be above having one.

In all seriousness I'm thankful for a program that is so innovative, challenging, and honorable. Yes, honorable. Now, enjoy another video.

Hand Stand Push Ups: A Cool Party Trick.

CrossFit workouts incorporate movements I never would've dreamed of doing at a regular gym.  Some of the exercises remind me of something a dude would try at a party after a few drinks just to show off. Whatever their origins or purpose, some CF movements are simply exotic, but nevertheless entirely challenging. 

Take hand stand push ups, for example.  Not long ago I was struggling just to crank out a few regular push ups, and the idea of doing them upside down with body weight and gravity working against my toothpick arms seemed downright impossible. Ahh but that's what I love about CrossFit. It busts down those barriers in the mind that tell us what is and isn't possible.

I first became intrigued by this exercise when I saw competitors at the Superfit games in Charlottesville struggling to do them.  I also saw a girl doing them as a warm up, and she made it look easy.  Jealously quickly ensued. My fiance pointed out that her short stature helped, because the shorter your arms are, the less range of motion you have to cover.  This girl was doing them with a rubber plate, so she wasn't going down all the way, but none of that mattered. I wanted to learn.

Luckily I'm a natural at doing handstands.  All my years of yoga have helped with that, and I actually love being upside down.  I used to do a headstand while watching TV to practice my balance (which my family hated). Unfortunately, I'm kind of tall, so when I'm in the hand stand position it seems like I've got miles to go before my head comes anywhere close to the ground. Sooner than that, I inevitably reach the sticking point where toothpick arms go to jelly and I nearly crush my skull.

My approach to this exercise was to first just hang out in the hand stand position, usually for a minute at time. (This helped!). Then, I began to slowly lower myself until I couldn't stand it anymore, and promptly pushed back up.  I keep doing it everyday, somewhere around 10-15 attempts after finishing the WOD.  I use a thick piece of cushion for safety, and over the past week have been able to touch the crown of my head against the cushion.  Woooopty do.  It's a small success.

Check out this very excellent video from CrossFit kids that is both ego-crushing and inspiring. There is much to learn from and love about this video; the clever progressions, Duncan's dedication and tenacity, his little pair of high top chuck tailors, the dogs, and his early success.  (I also LOVE that he's working out in what looks like a climbing gym. Very cool).

The video has inspired me to put myself on a 6 week program, and to try some of the progressions Duncan demonstrated. Right now I'm technically in week 2, which  means I should be able to do a hand stand push up by about May 3rd. I'll keep you posted, and if successful, will be a happy CrossFit girl with a very cool party trick.

Playing Outside

The hard core winter weather has broken and it's now possible to go outside without huddling against the cold.  No huddling!  Hoorah for that.  The grass is a lovely shade of green, and temperatures have been lingering in the 50s and 60s.

Spring in a small mountain town is intoxicating.  There's so much to do outside that one can't help but become distracted.  Even from doing WODs?  Yes, even from that.

Rolling down a hill: a new CrossFit workout?  These kids are on to something.

This time of year I find myself wanting more out of my workouts, like, the added dimension of play.  I admit that if I had the choice right now to either go for a bike ride or do a WOD, I'd chose the bike ride. In fact, this past weekend I chose the bike ride three days in a row, and did not do CrossFit on any of those days.

I wanted to share an honest confession, that even though working out and getting strong is important to me, so is playing. CrossFit seems like a program that captures the essence of play.  Although it's a finely-tuned, disciplined program, it's also "broad and inclusive".  Sometimes learning a new CF movement feels like playing, and that's what attracted me to it in the beginning.

I encourage all CF girls to run around outside as much as possible during this sexy time of spring fever.  It's healthy in so many ways and part of what makes us happy balanced human beings.  As much as I believe in discipline, I also believe in breaking the routine just to exercise the power of choice.  Feeling free feels good.

In my defense, I'm back on track this week, following the program via the internet and visiting the garage gym.  Today will be my third WOD in a row and I'm getting more sore with each workout. I'm ready for a rest day, and then, more bike rides.

Working Out While Sick

Just after feeling all inspired to sharpen my focus, set goals, lift heavier, dominate the world, etc., I got a sore throat.  Then came the aches and fatigue.  I shook that off only to be visited by the same symptoms a few days later, but worse.  Then I developed a wretched cough and entered phlegm town U.S.A.

Being sick for over a week has been frustrating, to say the least.  At night I'm a miserable mess and have been missing out on valuable rest.  Several days I've been hopeful enough to pack my gym bag, hoping to hit the garage for some kind of CrossFit action, only to retreat home at the end of the day feeling tired and defeated.

One thing that has managed to make me feel like I'm still on track, fitness-wise, is yoga. When healthy, I try to do yoga at least once a week.  When sick, it seems to be my go-to workout (if I have the energy).  It's not because I think it's too easy and doesn't count as a real workout, it's just not what I prefer right now in an everyday exercise program.  Since discovering CF, I've come to love short aggressive workouts and lifting heavy things. This past week I've been in need of something gentler, and I've been able to do yoga when I haven't been able to do much else.  I admit, if I had a full blown illness I would not recommend doing Yoga or any kind of workout, but for cold-like symptoms that tease at normal health, it's just right.

I took my first yoga class at age 12 while in ballet camp from a group of Russian instructors who couldn't speak English. It was an awkward and mind blowing experience.  We did breathing exercises and head stands, and had permission to stick our butts out and let our feet turn in. It was the greatest departure from ballet that I'd ever experienced and it felt radical and liberating.

A happy place.

Over the years I've tried all kinds of yoga and have developed my own snobbery about it.  I don't prefer to mix it into a cocktail with other exercises, but to keep it pure, and keep it in a studio (as opposed to a gym).  My favorite is Ashtanga.  Less static than Hatha, Ashtanga focuses on the flow from one position to the other.  It always begins with sun salutation, then moves on to various levels of difficulty and can include back bends and inverted poses, my favorites.  It's great fun.  More info from Wikipedia. 

I could write an entire blog about the benefits of yoga. For CrossFitters, yoga can be used as "active rest" and in turn prevent injuries.  While yoga won't have the same aggressive demands as a WOD, it will compliment a CF regimen by improving flexibility and softening muscles. It's a perfect low-key, I'm-so-sore-I-can't-walk, rest day workout. There are many videos available and one can learn and practice at home, which is a great way to get started.

To me, CrossFit is the ideal way to achieve fitness while yoga is the ideal way to achieve lifelong vitality. Anyway, next time you visit phlegm town U.S.A. you may not be able to attack a hard WOD, but you can drag out your yoga mat and breathe your way back to health.

In Search of Salad

 
We can do better than this.

Let's talk about salad! The leafy stuff is integral to a paleo eater's diet, and it's important to become excellent at preparing them.  Too many times I've wandered the produce section aimlessly, clueless about where to start.

Why not hit the salad bar??  Unfortunately our local store doesn't have one.  Salad bars are great in a pinch, but most are filled with pre-made salads, dressings, and toppings that are questionable in terms of salt and sugar.  Eating well is about control, and I always feel best when I know exactly what's going on.

In this entry I've formulated an arsenal of go-to salad recipes that I can, 1) remember, and 2) easily create. These are my personal favorites, and are inspired by great salads I've had at restaurants over the years. The ingredients are simple and easy to remember.  Another bonus:  I'm not a big fan of recipes so there's no measuring involved.  Yay!

Caveats:  these recipes, like me, are not 100% paleo (but darn close). Also, the list does not include a "garden salad".  I have come to shiver at them, or what restaurants have made them into:  iceberg lettuce, cucumber slices, tomato wedges, and ranch dressing.  Of course even this pile of blah can be modified into something better but it still kind of bores me.

Shrimp or Salmon Caesar.  The easiest to make in a hurry because shrimp and salmon can be purchased unfrozen and take only take minutes to cook.  I prefer to saute the shrimp, and to broil the salmon.  I know it's not paleo but I sprinkle a tad bit of Old Bay on the fish/shrimp.  I'm from Maryland. I can't help it!

Shrimp Stuffed Tomatoes (Salad).  Inspired by Rachael Ray but modified to be healthier. Take a big ripe summer tomato (preferably from you or your friend's garden), core it and slice it 8 times from the top down without cutting the whole way through.  This gives you a tomato flower of sorts. Chop the shrimp and mix it with celery, a hard boiled egg, steamed cauliflower, olive oil, and season with Old Bay.  Pile that onto the tomato flower, serve over greens, and enjoy.

Simple Salad with Apples: chicken, apples, walnuts, dried cranberries, and homemade honey mustard dressing (equal parts honey and mustard).

Simple Salad with Grapes.  Just like the aforementioned but slightly different:  chicken, grapes, walnuts, and homemade honey mustard dressing.

Roasted Veggie Salad: inspired by Donna's in Baltimore, this is incredible (especially during winter) and can be prepared with your choice of veggies.  It seems to me the vegetables were always a little brown and crunchy, so you can experiment with leaving them in the oven a little longer if you like the crispy texture.  I prefer onions, cauliflower, broccoli, and sweet potatoes. I think Donna's used to serve it with tuna, which was great, but many sources of protein would compliment this perfectly.

Greek Salad:  romaine, a variety of olives, tomatoes, and onions. Easy.

Pepper Salad: inspired by an old friend who served this at sandwich shop in Ocean City, Maryland. Green and red peppers, avocado, fresh ground pepper. Mixed greens are preferable. If you want to be bad, add some fancy croutons and a small scoop of bleu cheese dressing. Either way, amazing. 

Baked Potato Salad:  inspired by the Princess Restaurant in Frostburg, Maryland.The Princess makes this with a regular white potato, but sweet potatoes are more nutritious. Bake a potato, then split it open vertically and horizontally.  Assemble a basic salad and pile it onto the potato.  They used something with cucumbers, tomatoes, broccoli, and cheese. Use whatever suits your taste.  The warm and cool temperatures and the contrasting textures of the soft potato and the crunchy vegetables is delightful!

Oh how I miss spending hungover mornings here...

Fajita Salad:  chicken or steak (sometimes we use buffalo burger), peppers, onions, salsa, avocado, and greens. Season with red pepper flakes. Don't worry, the avocado will cool you down. What does Emeril say?  Oh yeah.  Bam!

The Gun Show

Sometimes laughter is the best workout...

The Gun Show:  A Winter Workout Mix
By Robin Hilton
From NPR

http://www.npr.org/templates/story/story.php?storyId=122962691&sc=fb&cc=fp 

Thanks for sharing, Anna.

Defeated and Inspired

So the Superfit games in Charlottesville games happened this weekend, and in true CrossFit fashion, it was a test of extremities. The workouts were hard as hell and left us exhausted. The snow storm gave us freezing temperatures and left everyone buried in 10 inches of snow. The CrossFitters were seriously tough and talented in a variety of ways. No one dominated the entire event, and there were many unassuming strong men and women who pulled out all the stops and showed amazing strength and determination. This made it an incredibly fun and eventful day.

As for me, I did not finish last in any of the events. Woopty doooooerr. Kind of pathetic, I know, but it was very possible I was going to finish last all around, so that is a small victory of sorts. In the dead lift competition I pulled 35 reps at 133lbs in 3 minutes, which is a personal record. In rowing, I placed 23rd out of 29 women (and shaved 13 seconds off my time for 1500 meters). Nothing dazzling, but still better than I expected.

As for the the last event, I chose not to compete, and I have mixed feelings about it. I'm not happy with the fact that I didn't do it, but I also think I made the best choice. The final WOD was too hard for me and I was not willing to possibly injure myself trying to do it (with an audience nonetheless). It was:

50 burpees *later scaled to 25
25 thrusters, 77lbs
15 hand stand push ups (with a 15kg plate)*later scaled to 5 reps

The burpees are the only thing in this WOD I could have done. The thrusters were too heavy with too many reps and I've never done a hand stand push up. I decided to opt out for my own good, and I admit I was already taxed from the first two events.

I was surprised by the design of the final WOD, and I know I'm not the only one. The hand stand push ups were unexpected and I think it's safe to say that most people struggle with this exercise and it happens to be one that can easily cause injury. Not that any of that matters in a CrossFit competition...

This brings me to my main beef with how the competition was conducted. The final WOD was so hard that the strongest male competitors couldn't do it. The judges had to scale it twice, while the competition was happening. We saw the strongest men in the competition banging their heads against the ground when they attempted their first rep. We later learned that no one at Crossfit Charlottesville had tested the WOD before hand. Also, the judges were very strict about some movements, and not others. For thrusters, competitors were allowed to do a front squat and a jerk, but hand stand push ups were judged strictly. Now this is my first competition experience, ever, so I don't know how judging is normally conducted. Maybe these things are normal, something to be expected. I don't know, but it seemed sloppy and preventable.

All that aside, it was well organized and my favorite part of the day was watching my fiance compete, who did an amazing job. He placed 6th overall in rowing, and in the final WOD was the only guy in his heat who did the hand stand push ups. I'm totally proud.

After hanging around people with matching t-shirts who cheered each other on, I started to long for an affiliate. Although I love the homespun approach to CF, I don't have the support of trainers to help construct and pursue specific goals. In a way, that's why I signed up: I needed a goal. Last week when I was trying to train I felt overwhelmed, directionless, stressed, and alone. It's truly challenging to push yourself and learn new things without the comradery of an affiliate. However, there's no CrossFit gym in our little town, so I'm thankful for what I DO have: my fiance and a few friends who care about trying, learning something new, helping each other out, occasionally running up a mountain with a few homemade sandbags just for the hell of it, and a glorious private space to work in (the beloved garage gym) that is full of possibilities.

In conclusion...

I thought I would finish last in the events. I didn't. I thought I would compete in all three events. I didn't. I thought I would want to quit doing CrossFit and stop eating paleo after the thing was finally over. I don't. I'm really inspired by what I saw on Saturday and even though I'm a tad disappointed (in myself) and frustrated (with the lack of organization), I want to keep working. Now that I know what other CrossFit girls are capable of, I'd like to aspire to their strength, or something close to it. That alone would make me feel like a winner.

Adventures in Training

It seems like this past week I've only had two things on my mind: CrossFit and weddings. The Superfit competition in Charlottesville is 3 days away, the wedding is 5 months away, and I've been laboriously preparing for both.  Pull-ups, dead lifts, bridesmaid dresses, invitations.  Oh my.  Anyway, I really like the photo posted on CrossFit's website yesterday.

This basically embodies my two goals right now:  to be strong and soft.  To have lovely form, and a lovely dress.

I have so little experience when it comes to training.  I'm not sure that what I've been doing over the past few weeks would even count as training.  I've basically been working out, eating well, and indulging in a little insanity.

Take last weekend, for instance.  As I previously mentioned, I've signed up to compete in the Superfit games in Charlottesville, Virginia; a CF-style competition for charity.  We got a hint from the website that one of the events would involve sandbags, and running.  So my fiance, his cousin and I made some makeshift sandbags out of pillowcases/old gym bags and headed to the biggest hill we could find to have ourselves a run.

Keep in mind we live in the Appalachian mountains and a hill here is really a baby mountain. This hill, in particular, is so steep and high that it has a moon-like atmosphere up top.  It's bare like a tundra and has it's own weather system.

I was carrying 25lbs of sand in a pillowcase, my fiance and his cousin had 50lbs.  The idea was to up the hill, for time.  I made it about 15 feet at a slow jog before I had to walk.  Even then my lungs were ignited, and I could feel exhaustion sweeping up and down my body in waves.  As I got closer to the top I had to push myself with everything I had to keep walking.  The sandbag was propped onto my right shoulder but seemed to have no bearing in how I was feeling.  Weight or no weight, the hill was winning.

When I reached the top, I collapsed onto the ground, luckily missing the cow pies, and gasped for a few minutes.  All of us lie there gasping amongst the cow pies.

The insanity of training has been a nice compliment to the insanity of wedding planning.  One seems to take my mind off the other and sometimes, one makes the other seem silly and trivial.  Although I somewhat cringe at the idea of seeing them come to fruition, I'm also equally excited. The competition is going to be insanely hard but hopefully just as satisfying.  It's so close, I can hear the victorious clinking of beer bottles...

Then, I can go home and pick out wedding invitations.

Me, a Competitor?

So I've signed up to compete in the Charlottesville SuperFit Games 2010 Charity Fundraiser.  The competition takes place on Saturday, January 30th, will feature Crossfit-style workouts, and will raise money for the Wounded Warrior Project, which seeks to provide aid and support to severely injured service men and women.  A great cause, for sure. 

But holey moley, what have I done?  We all know that Crossfitters are hardcore beefcakes.  ANIMALS.  MACHINES.  Mechanical animals!!  Some crossfitting women, especially, scare me.  And me, well, I'm no threat to anyone.  The closest animal I resemble is a bird, and a clumsy one at that.  I've never been very fast or strong, just terribly consistent.

However, this is why I signed up...I want to know how I'll do in a competitive setting, want to know myself a little better when it's showtime.  I've always been physical in the past, but never pitted myself against anyone else.  I'm more experienced at performing dance routines at recitals than I am playing a game against a team or another person.  I've coached myself and friends at climbing harder routes but all while embracing the phrase, "we all win!".

Well, not this time.  There will be real, strong, girls, all around me.  I've got about 10 days left to train before I rest up a few days ahead.  What kind of workouts shall we expect?  Here's what it says on the website:


The games will incorporate a variety of different skill sets and be scaled to any level athlete. We will announce the 3 individual events 48 hours prior to the competition.

Sample Workout Formats

Event 1: 3 Rounds of Row 500 Meters, 21 Squat Cleans, 21 Burpees

Event 2: 1 Rep Max Deadlift

Event 3: Run 800 Meters, 50 Double Unders, 50 Overhead Squats, Run 800 Meters

This is brilliant because it touches on all aspects of fitness, whether you're small and fast, or big and strong as hell. It makes training tricky, though.  Where to start?  What to focus on?  Basically, I've decided to keep doing the WODs as posted on CF's website, and to focus on a few key CF movements:  pull-ups, rowing, burpees, and deadlifts. These are the movements I love and hate most, so I figure I should get better at what I'm bad at, and stronger at what I'm good at.

Diet and rest are going to be emphasized more than ever over the next week.  Gone are the days of spending an extra 20 minutes on the bike just to burn calories.  I need that energy to be as explosive as possible when lifting or doing WODs.  And gone are the hershey kisses for dessert. Farewell sweets and the extra energy it takes to work you off.

For now, I have a goal, and that is the greatest benefit of signing up to compete.  It gives a prize for my eyes, a reason to push, and later, a reason to celebrate.

Dear Diary: I Kick Ass

In a small, red leather-bound journal with the word "Laugh" embossed on the front, I keep track of my progress with Crossfit.  The journal was given to me for Christmas of 2008 and sometime around February of 2009 I started recording results on a regular basis.  (At the time, it seemed inappropriate to record my fitness progress in a journal instructing me to laugh.  Now, it seems entirely perfect).

Just yesterday I finally digitized my records into a google document.  Now I can look back and grimace and smile at my progress over the last 10 months.  I laugh at what I was deadlifting but also frown because I haven't made more progress.  Where has my focus been?  After some reflection, I realize it was all over the place.

Dates and workout times are important to record, but so are personal notes.  Although it seems extraneous at the time, these make for juicy tid bits of insight later on.  Making note of how you felt due to a previous workout, or mention of an injury might help you remember why your progress was either thwarted or exceptional. Since nutrition is a huge part of the equation,  notes on dietary changes or improvements are also important. 

Overall, such self-reflection is incredibly helpful.  Reading my "laugh journal" was a great way to start 2010, but I couldn't help but wonder why I didn't start sooner, reflect more often, and keep better records...it's hard to know how far you've come if you don't even know where you started.

Cheating to Stay on Track

Before Christmas I was trying to eat paleo for a few weeks, and was feeling freakin' awesome. I'm reading the book, "The Paleo Diet" by Loren Cordain. Learning the science behind this diet makes the motivation and pay-off that much greater.

But like I said in my first entry, I don't want to lie and say I eat paleo all the time, as if that's it, the truth, end of story. It's incredibly hard, and I find myself making allowances during this initial adjustment period. Especially with Christmas in the mix.  When do I cheat?  When do I hold steady?  Who will I insult when I turn down their delicious homemade food?

The holidays weren't as painful as I thought, because I made a decision: I would cheat, and I would be ok with it.

My biggest weakness has always been sugar, in any shape or form, but I was surprised at how little interest I had in the Christmas desserts.  (I still had some cookies, and wine to follow).  Despite my previous struggles, I had established new and healthy habits before I went home for the holidays.  It felt good to realize that.  (I do need to credit my mom for making such a paleo-friendly Christmas dinner:  the turkey, shrimp, salad, and veggies were delicious and made me feel great.  Thanks mom!).

Of course, I didn't escape the unplanned indulgences and the leftovers that came after the celebration.  I went home loaded up with cookies, chocolates, etc., and I enjoyed several delicious family meals with hardly a vegetable in sight. But overall, not bad.  Certainly much better than holiday eating of the past.

The Temptation of Saint Anthony, by Salvador Dali.  This would be more befitting if those animals were piled high with  cookies.

Despite getting through the holidays fairly well, I'm still cheating.  I find myself craving oatmeal raisin cookies like crazy. Not for the sugar, but for the GRAINS. I'm afraid that if I never ever ever ever let myself enjoy that, that it might backfire and cause an all-night, paint-the-town-red, scandalous oatmeal raisin pillaging, from which I may never return.  So what's a girl to do?

The answer:  keep cheating.  Yes, even after the holidays. In fact, there will always be cheating.  It's nearly impossible to eat paleo all the time, and while every effort should be made to follow it, cheating will always be part of the picture. (A very small part of the picture, hopefully).

Out of desperation I've created a sugar-free granola ball of sorts that has several non-paleo ingredients.  This is my big cheat. My big offense. And honestly, it could be worse. It feels bad to cheat, but great that a small ball of sugarless oats can do the trick, rather than a few Godiva bars which God knows I could destroy without thinking.

Eventually, I'd like to say I splurged and ate an extra apple. But for now, this is a beginner's cheat. This is all about choices, and I chose to forgive myself.

Mr. Cordain would back me up on that, too.  In the book he presents three levels of paleo eating.  In Level III you can have three "open" meals per week. "Open" meaning you can eat what you want, without being abusive, of course.   Level II means two open meals per week, level I means one open meal per week.

I'm not sure I can even follow a Level III diet, but it's something to aspire to, now and always.  I'm loving the concept of the levels because it grants us permission to enjoy ourselves while consistently focusing on a broader vision of health and wellness.  What could be better?