Hissy Fit: A Real Girl Doing Crossfit

Turning a Corner (or two)

2011-07-14T12:33:00.000-07:00

The other day after complaining to my husband about my blistered hands and sore muscles--the result of a tough week of workouts, he said, "I think you've turned a corner". He went on to explain that he thought I was making progress with CrossFit. I tried to act cool about it, but inside I was beaming. Have I really turned a corner? Finally?

Looking back on the entries in this blog, I realized I have gotten stronger. I'm no longer doing puppies workouts, but pack workouts, every time. Sometimes I have to scale the weights by 5 or 10 pounds, but otherwise I'm right there. I've even done a few porch and big dog work outs. Those are the best days. I'm currently on day 94 of the 100 day pull up challenge. I jumped in at 63, inspired by a friend who was doing the challenge, and knowing I sorely needed to improve my pull ups. So I haven't been doing this since day 1, but coming in at such high reps isn't easy. Especially for me, a girl who has been known to cry, yes, SHED TEARS of frustration about the difficulty of doing just one pull up.

I can't believe it, but I actually enjoy doing pull ups now.

Sunset at our house in the mountains. Who could ask for a better view while cranking out pull ups?

This alone is a huge change I never expected to experience. If I can learn to do something this difficult and actually start to enjoy it, well, then many things are possible. I'll stop now before I start to sound like a Hallmark card.

Now I'm just trying to figure out why it's taken me so long. Why didn't I jump in and start making progress right away, or after six months? Looking back I realize I had a ton of mental hurdles to overcome. To begin with, I thought that all I wanted out of my fitness routine was to keep my weight in check. I liked doing some cardio and fiddled around with weights, but other than that I just liked to get the work out over with. When I was introduced to CrossFit, I was overwhelmed by the difficulty of the program and frustrated with a new way of eating that I thought was totally un-fun. It violated my lax fitness expectations and required more discipline that I thought I had. After many ugly work outs and pain sessions, it started to grow on me. Journaling my results and breaking personal records especially changed my attitude. After multiple set backs and personal epiphanies, I began to accept the barrage of new weird information and ended up loving the discipline/torture of it. For the time I spend doing a workout everyday, I experience a state of Zen that I don't get from anything else right now. For a few minutes, it's just me and the numbers.

What makes this entry so hard to write, is that in less than a week I'll be boarding a plane to New York City, where I'll be living. Goodbye garage gym and hard-earned fitness goals. Much of that will be temporarily abandoned while we resettle our lives (and our three cats) in a huge expensive city. Leaving our house in the country where we can do pull ups and sprints in the spacious back yard, and workout on our time at the garage gym will be difficult, not to mention stressful.

And have I mentioned that I'm a stress eater?

We've decided we will be joining a CrossFit gym in New York. I briefly entertained the idea of not doing so. Of working out in a park, or doing CF in our tiny apartment, or even joining a regular gym (gasp!). But these options are unrealistic and silly. We know we love CF. Like a religion, it's something we believe in entirely. How could we live with ourselves if we joined a gym like Crunch? We'd be frauds. And we'd only approach such a place with the elitist arrogance of people who think they know more and are therefore better, which isn't right.

So we will join an affiliate, probably in Brooklyn, and it will be great. It's the only way to keep up with what I've worked so hard to accomplish, and on top of that, it's a guaranteed way to make friends and establish a sense of community in a new, large, unfamiliar place. This is the other corner, and although we aren't there yet, I can't wait.

New Year/Holiday Hangover

2011-01-13T07:59:00.000-08:00

Happy New Year Everyone! My attitude about New Year's is not so great...I'm a little skeptical of putting too much emphasis on it. A new year won't bring me a new, better, self, or a new, better life. In general, I think goal setting and self improvement depends on what's right for each individual, and isn't governed by the calendar. However, it's still a great way to take stock on the past and make goals for the time ahead. Whatever it takes to keep pushing. Cheers to that.

Looking back, 2010 was pretty awesome because I got married. Our wedding was lovely, and we topped it off with an enchanting trip to Peru. I can't imagine having a better year anytime soon.

Just married, and walking into the sun.

All reflections aside, how many of us worked up a sugar addiction over the holidays? I was thrilled to do some baking, which I hardly ever do. This year I made my family's traditional Czechoslovakian recipe for Kolache. I also tried some new cookie recipes while my husband cranked out several batches of eggnog. It was all delicious and lovely, but it has to end somewhere. It HAS to end now.

And so over the past month I've savored the last cookies, chocolates, and sips of eggnog, knowing that when they're gone--they're gone. At the same time I've been eating more like a cave woman and am quickly remembering how incredibly delicious paleo and primal eating can be. This post has a few recipes to help us wean ourselves from holiday sugar addictions.

Paleo Date Balls

I came up with this recently while trying to use a bag of coconut that's been sitting on the shelf for a suspiciously long time. Dessert should not be an everyday occurrence, and if you're trying to clean up your diet I suppose it should be avoided entirely. But if you MUST have something sweet, just for the purpose of weaning, this little snack will help you out.

Ingredients

1/2 cup chopped dates (in food processor, if possible)
2 tablespoons honey or agave
2 cups toasted coconut
1/2 cup toasted sliced almonds
*These measurements are flexible depending on consistency. You want a sticky mixture that holds together, so adjust the wet and dry ingredients accordingly.

Toast the coconut and almonds together in a small nonstick pan. Remove when coconut is evenly browned. Process dates with one tablespoon of honey or agave until they become a sticky, chunky consistency. Mix everything together in a small bowl with a spatula, only adding honey or agave until the mixture is moist enough to stick to itself. (Try not to overdo it). Add a splash of hot water to loosen the date mixture, if needed. Use a cookie dough scooper or similar tool to scoop out small compact balls. Place on parchment paper and refrigerate. The cookies will not stick together perfectly, so have fun using your fingers to mold them together. After some time in the refrigerator they should set up nicely.

The combination of chewy sweet dates with crunchy almonds and coconut is surprisingly good. This is much cheaper than paying for some of the paleo snacks that are currently available online. Play around with this recipe, use different kinds of nuts and fruits, or cocoa powder for a chocolate treat.

Egg Muffins

Breakfast is a special meal, but can easily become redundant. This recipe comes from Mark Sisson's Primal Blueprint Cookbook, which I highly recommend. It's full of creative, delicious primal recipes, including unique surprises like these egg muffins. They are insanely easy, and provide a transportable breakfast.

I used eight eggs, a box of turkey sausage, and one green pepper. Simply beat with a whisk, fill muffin tins, and bake at 350 degrees for 20 minutes. Choose any meat or vegetable combination that pleases you. Take these to work with a piece of fruit and some nuts, and you'll look forward to breakfast. (Note, I would not recommend using paper liners. I tried them on my first batch and it made a papery mess. Greasing the muffin wells makes for a cleaner removal).

Good luck getting back to your hard-earned healthy habits, but don't forget to treat yourself along the way.

One of the secrets of a happy life is continuous small treats.
-Iris Murdoch

On the Grid: Recovery and Self Massage

2010-09-01T12:29:00.000-07:00

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

2010-08-17T13:28:00.000-07:00

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

2010-08-02T13:24:00.000-07:00

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

2010-05-07T13:49:00.000-07:00

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.

2010-04-07T12:22:00.000-07:00

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

2010-03-24T12:47:00.000-07:00

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

2010-02-26T06:20:00.000-08:00

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

2010-02-09T13:22:00.000-08:00

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

2010-02-04T11:24:00.000-08:00

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

2010-02-03T09:47:00.000-08:00

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

2010-01-27T11:25:00.000-08:00

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?

2010-01-19T13:28:00.000-08:00

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

2010-01-06T09:15:00.000-08:00

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

2010-01-03T06:30:00.000-08:00

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?

Introducing...the Paleo Diet

2009-12-10T13:11:00.000-08:00

Mmm, protein.

This blog mentions "eating paleo" many times, and I want to take a moment and explain what that means. Here's an abbreviated definition from www.thepaleodiet.com

The Paleolithic Diet ("Paleo" is a common abbreviation) is based on eating foods that our Paleolithic ancestors ate. The "Paleolithic" refers to the Paleolithic Age, which is a formal time on Geologic and Archaeologic Time Charts from about 2,600,000 years ago to about 10,000 years ago.

1) The vegetable sources were:

· Plants
· Roots and tubers
· Berries
· Fruits
· Nuts

2) The animal sources were:

· Wild terrestrial animals
· Insects
· Fish and seafood
· Fowl and Eggs

Mmmm, insects!!

Just to clarify, this diet does not glorify the paleolithic period as a time when humans lived the best life possible. We all know they lived short lives that were threatened by large predators and harsh living conditions. However, it was a time before fast food, big Ag, convenience, laziness, and hype created so many of the "food products" and fad diets that are making us unhealthy today.

I'd like to start by looking at the types of foods this diet does NOT include, because that's what ultimately defines it.

Grains
Even if your organic hippy bread is full of heady seeds and grains, it can't match up to veggies in terms of fiber and vitamins. It's hard to grasp at first: iconic, biblical, symbolic bread is not as healthful as we think. Bread, bagels, muffins, etc. will jack up your glycemic index, which can cause insulin resistance, which can lead to type 2 diabetes and a host of other chronic diseases. Ever feel sleepy after eating a sandwich, then hungry shortly after? Fatigue followed by hunger is simply guaranteed when you eat grains. They will never make you feel as full as lean protein and veggies.

Dairy
Us women who need calcium might find this hard to believe. However, calcium can also be found in leafy greens (in higher concentrations), and it comes without the fat and possible hormones that are in milk. The following is an explanation from Loren Cordain, Paleo diet expert.

"Bone health is substantially dependent on dietary acid/base balance. All foods upon digestion ultimately report to the kidney as either acid or base. The highest acid-producing foods are hard cheeses, cereal grains, salted foods, meats, and legumes, whereas the only alkaline, base-producing foods are fruits and vegetables.

Because the average American diet is overloaded with grains, cheeses, salted processed foods... it produces a net acid load and promotes bone de-mineralization. By replacing hard cheeses, cereal grains, and processed foods with plenty of green vegetables and fruits, the body comes back into acid/base balance which brings us also back into calcium balance."

Have I lost you? Just remember that calcium is depleted by a high acid diet. Hold on to your calcium! Keep your acid/base ratio in balance by eating veggies and lean protein.

Refined Sugar
You know, the kind that went to prep school and has mastered the art of etiquette. Duh. We know sugar has no nutritional value, causes a dangerous rise in blood sugar levels, a wide range of health problems, chronic diseases, causes cavities, is addictive, and makes us fat. Enough said? I think so.

Processed foods
Steer clear of processed foods. They're often high in sodium, and contain many chemical ingredients and preservatives, hydrogenated oil, MSG, and other mysterious unknowns that aren't exactly healthful. Sure, many processed foods are trying to get your attention these days by coming fortified with all kinds of vitamins, but no matter what, they won't measure up to the nutritional benefits of whole foods. It just goes to show how nutritionally diluted these foods were to begin with if they needed to be fortified.

Legumes
There are two reasons why. The first is they need to be cooked to be eaten, which our paleo ancestors did not do (they're poisonous if eaten raw). The other reason involves more science. Here's why, from www.healingcrow.com

Beans have been touted as the healthy protein alternative to meat. The fact that they can cause gastrointestinal distress should be enough for our concern. Legumes are high in lectins, protease inhibitors, and phytates. Lectins are proteins that bind carbohydrates, been identified as being inflammatory and toxic, and have a casual relationship with auto-immune diseases such as rheumatoid arthritis, Type I diabetes, and lupus. Phytates or phytic acids, have been shown to inhibit the absorption of minerals such as calcium, magnesium, iron, and zinc in the digestive tract. Furthermore, the presence of protease inhibitors interferes with the breakdown of proteins into amino acids.

That is pretty shocking information (except for the gastrointestinal distress part). However, I think this is one of the least detrimental choices to make when getting started. If it comes down to cookie vs. lima beans, you know which one is better.

I'm not an absolutist with this diet. In fact, I think it's just about impossible to eat a 100% Paleo diet, and I'm not sure I want to do that anyway. So while I love the concept, I still consume some no-no's in small amounts. (Girl needs milk in her coffee). I know this will cause inflammation with some CF'ers who believe the diet should be followed strictly, because not doing so is just a waste of time and doesn't count. However, the smidgens of dairy and sugar that make their way into a one's meals, mostly as condiments, aren't enough to outweigh the benefits of the lean protein, fruits and veggies that make up the majority of their diet. The best way to make progress is to make some allowances at first. Otherwise you're likely to get angry, give up, and start an ANTI-Paleo campaign. A diet that merely resembles Paleo eating is already a huge improvement.

So the steps might look something like this:

Step one. Learn what it is. I grant everyone permission to be skeptical. But if you are, I insist you read more, and learn WHY.

Step two. For the love of God eat more vegetables. If you're an adult, you should, even if you don't like them. You can and will learn to like them, and in doing so, will become stronger and healthier. It makes sense that as adults we learn to execute discipline with grace, and eating more vegetables is just about the simplest way to do that.

Remember your mother, cheerfully serving you a pile of steamed broccoli, chirping, "eat your veggies!" Jeeze, so much power and truth in that phrase. Who knew?

There's a great deal to learn about the Paleo diet, including what you can eat and why. Check out my links or stay tuned for more information. The diet is daunting and seemingly limited, but that's no reason to not try it. Chances are if you're doing Crossfit, you can do this diet.

This blog is all about achieving progress and reaping the benefits without being obsessive. That means not rejecting this diet because it tells you what you don't want to hear, AND not taking this diet so far that you're unable to relax and occasionally enjoy the occasional splurge without guilt.

Which brings me to Step three: Don't get all preachy.
This is not about using food (or CF, or strength, or your own progress) as a vehicle for superiority. Amen!

Paleo Recipe: Butternut Squash Soup

2009-10-30T13:29:00.000-07:00

In addition to being paleo, this recipe also happens to be vegetarian, and if you skip the butter, vegan. Use any kind of squash you like, they all taste great. (As you can see in the photos, I used a combination of acorn and butternut). The only thing this soup lacks is lean protein, so be sure to include something on the side to create a fine-tuned meal.

This recipe is based on Alton Brown's recipe for squash soup on Good Eats. Guess we could call this Better Eats.

(What is paleo? Visit the link I've posted for a quick summary).

Ingredients

6 cups (about 2 large squash) seeded 2-inch wide chunks butternut squash
Melted butter, for brushing
1 tablespoon kosher salt
1 teaspoon freshly ground white pepper
3 cups vegetable stock
4 tablespoons honey
1 teaspoon minced ginger
4 ounces coconut milk
1/4 teaspoon nutmeg

Directions

Preheat the oven to 400 degrees F.

Brush the flesh of the squash with a little butter and season with 1 tablespoon salt and 1 teaspoon freshly ground white pepper. On a sheet pan lay the squash flesh side up. Roast for about 30 to 35 minutes or until the flesh is nice and soft.

Scoop the flesh from the skin into a pot and add the stock, honey, and ginger. Bring to a simmer and puree using a stick blender. Stir in the coconut milk and return to a low simmer. Season with salt, pepper, and freshly ground nutmeg.

In my opinion, you can't have too much white pepper and nutmeg. It gives the soup a delightful spice and flavor.

Bursting the Exercise Bubble

2009-10-28T10:54:00.000-07:00

All this talk about the economy has me thinking about limitations, how we lived without any sense of limitations for a very long time until one day, sometime about a year ago, the bubble popped, or at least, quickly deflated.

It became clear that not everything (i.e., finances, housing values, salaries) can increase exponentially. Like with beanie babies and designer purses, we are reminded that a sound economy and a fair amount of hype can drive up costs. Soon everyone is frantic. We've got to buy a house (or those beanie babies) asap! Just think of how much they'll be worth in 10 years! Then the bubble pops and we realize we won't be paying our childrens' college tuition with our collection of stuffed animals.

During my gym days, I thought length of time determined the value of a workout. I watched the clock and didn't feel satisfied until I'd put in at least 60 minutes at the gym (30 minutes of cardio, 30 minutes of weight lifting). Some days I spent almost two hours in the gym and duly patted myself on the back for doing so.

If my thinking were true, if time equaled results, then there would be no limit to how long I could work out. I could increase my workouts by 15 minutes every week for infinity, but would I actually become stronger?

I'll never forget the day I was at the gym, stretching on a mat, when a girl my age came over and began doing push-ups, just banging them out, one after another. I was jealous. Why couldn't I do that? I worked out 6 days a week for an hour at a time, and I could barely squeeze out a SINGLE push-up!

Don't get me wrong, I've never left the gym regretting a long workout. But I dreaded it--not because it was challenging, but because it was boring. Seeing that girl do push-ups made me realize my routine wasn't paying off.

I quit going to the gym over a year ago and I don't miss it. While I don't belong to a CrossFit gym, I've been able to learn about the program and reap the benefits at my fiance's garage gym, where he's acquired a nice collection of basic workout equipment. He's lucky because he has the space, which I understand many people don't have. However, there's still much to be done at home.

For example, I used to do CF in my little apartment in North Carolina. I started by doing sprints in the neighborhood, and then incorporated push-ups, sit-ups, burpees, and squats. I bought a used set of weights (a full size bar, 2 dumbbell bars, and100 pounds of plates) and began doing front squats and push presses. I searched the CF website for new movements that I could do without shattering a window or puncturing the ceiling. I also incorporated my own interests, and kept doing yoga at least once a week.

The cardio theatre. Inspires boredom and anxiety at the same time.

I was liberated! Liberated from paying for a gym membership (and the fuss that goes with it; parking, cost, crowds, etc.). Liberated from feeling obligated to spend 60 minutes at the gym every night. Liberated from false limitations and the illusion of progress. I can actually do pull-ups and push ups now(not very many, ahem, but still) which I couldn't do before. I can't blame the gym for that, I know. But I can say the atmosphere of large commercial gyms makes it difficult for most people to learn new movements in a public place. It also discourages most people from really pushing. I mean really really pushing. Maximum output equals maximum results, but if getting red in the face embarrasses you, you probably won't work that hard in the gym.

One day I plan to join a CF gym. I look forward to meeting other CF'ers and becoming a part of a community of people who enjoy challenging themselves. For now, I enjoy the program at home and at the garage gym. It's affordable and personal, and just what this girl needs to make progress. I encourage everyone to at least consider what they can do at home. The simple act of changing your atmosphere will encourage you do try something different, and your body will respond.

Thrusters and Push Press

2009-10-14T07:41:00.001-07:00

They sound different, but the movements are similar enough to confuse me. Sometimes I get a stubborn block against learning these movements, and for months now I've been confusing the thruster with the push press.

Last night, in fact, I did "Fran" and realized afterward I had been doing push presses instead of thrusters. No wonder I finished the workout in 5:50!

Thrusters
The best term to make fun of for those who don't work out. For those who do work out, this exercise is a powerhouse, a one-stop-shop.

CF girls: it's probably best to start with dumb bells or a stripped bar. Here's a video of a lady doing some calm strong thrusters with dumb bells. Notice the ball underneath, this helps her squat just deeply enough to tap it with her toosh. Then back up again.

Push Press

A nice video of some CF ladies demonstrating the Push Press.

These movements are just some of the many you can do at home, with your own weights. This blog is ALL about doing exercises that optimize time and results and liberate you from the sissy machines at the gym.

That's right, I said it!

A great way to get started with CF is to incorporate exercises like this with running, rope, sit-ups, push-ups, etc. Mix it up, and put yourself on the clock, and you'll be getting a stellar workout. Without the gym!

The Magic of Massage, and Tennis Balls

2009-09-17T13:17:00.001-07:00

One great thing about CF is how it encourages us to push beyond our limits and feel incredible benefits afterward. But every so often I over-do it and get minor injuries, knots or stresses that nag at the body and eventually interfere with progress. I'm sure I'm not alone.

When injuries arise, it's hard to figure out which exercises cause the pain. In one week a CrossFitter performs an extraordinary variety of movements.

When pain strikes, I often flee to a masseuse and chiropractor first, hoping the two will compliment one another and provide a complete solution. But it's hard to find a good masseuse, someone who is both skilled and a good listener, and best of all, familiar with athletic injuries. My last masseuse was a women who responded to my worries over injuries with "mmm hmmm" and kept lubing me up with bio-freeze and giving me a light once-over.

Recently, I've had persistent back pain that has kept me up at night. I began looking at our bed as if it were a torture devise. I woke up four or five times every night stretching and trying to rub my own back. No position was comfortable.

I stubbornly kept doing CF everyday and just hoped it would go away, but after two weeks the pain remained. I called another masseuse, crossing my fingers for someone who would be more in touch with their customer. I was given a very decent 30 minute "express massage" which focused exclusively on my back pains. The guy was good, he listened to my comments, focused on the problem, and gave me exercises to practice. When he was rolling around on the floor in his socks, trying to demonstrate exercises I could try, I knew he was someone I could trust.

I was told not to lift weights for two days in order to allow the massage to make its full effect, and to not confuse the muscles with mixed messages (relax! now contract!). I don't like taking time off, but I actually listened this time. I was desperate for a good night of rest.

But the best advice he gave me was to go home and find two tennis balls and lay on top of them. The balls work under the body's weight and breath which helps them nudge the muscles just like a well-meaning hand. The trick is to get them to hit the right spot and then gently roll around and breathe deeply. Try putting them into a tube sock and tying the end with a knot to help keep them in place (one on each side of your spine, but NEVER ON the spine).

This feels amazing! It puts you in control of where and how you receive pressure, it relieves your boyfriend or girlfriend of masseuse duty, it keeps you you from dislocating your shoulder while trying to massage your own back, AND it's practically free! (I'm terribly horribly embarrassingly awful at tennis, so it was no problem for me to find a canister of balls that aren't going to be used for their true intention).

Of course, there are products out there that mimic the effect of the tennis balls. These are conveniently designed for easy use. Most of all, tools like these are essential for those of us who work out regularly and like to push. Sore muscles are a rewarding sign of progress but they deserve therapy and attention. It's the only way to get your ass back in the gym a little faster.

Adjustable Thoracic Shiatsu Roller

Adjustable Body Shiatsu Roller

http://www.shiatsubag.com/main/page_shiatsumd.html

Modifying WODs

2009-09-14T12:40:00.000-07:00

WOD stands for Workout of the Day. It's a fun acronym used to describe the anti-routine, the daily pain and torture posted on CF's website or delegated at your local CF gym.

Read one description of a WOD and you'll probably laugh until you have tears in your eyes, or slowly back out of the room on your tip-toes.

But stay calm because WODs can be scaled, i.e. made easier, for real people like us!

Enter Brand X, an embedded link on CF's website that provides different versions of the WOD based on their clever scaling. Think dogs, because you're going to be working like one: pack, porch, puppies, and the (non-doggish) buttercups. There's no shame in any of these levels!

It will take a few workouts to find out just how weak, er, strong you are. I find that the puppies workouts fit pretty well, although not always. Sometimes they're waaaay harder than you thought they'd be, or they're a bit easy because, you know, you're not nauseous or dizzy enough afterward.

Anyway, this entry is about allowing yourself to change WODs and even change the Brand X workouts so they fit your abilities. Below is the workout from 9/9/09. I had to modify this a good deal, and in doing so, had the perfect workout.

Wednesday 9/9/09

Four rounds for time of:
100 ft Walking lunge, carrying 30 pound dumbbells
24 inch Box Jump, 30 reps
30 pound Weighted pull-ups, 20 reps

Post time to comments.

Okee! Let's see how we can scale this one down. Below is what Brand X recommends for the porch and the pack.

The Porch:
Four rounds for time of:
100 ft Walking lunge, carrying 20-25 pound dumbbells (Yikes, a bit too heavy maybe. But I'll try it).
24 inch Box Jump, 20 reps (Ok).
20-25 pound Weighted pull-ups, 10 reps (What? No way).

Pack:
Three rounds for time of:
100 ft Walking lunge, carrying 15 pound dumbbells (I don't have 15lb dumbbells).
20 inch Box Jump, 20 reps (Ok).
15 pound Weighted pull-ups, 10 reps or 35 reps no weight (35 reps no weight assisted is doable, BUT because of the rough nature of my pull-up bar, I'll most likely get a blister).

So what's a CrossFit girl to do? Mix and match, and get creative. Just keep it diverse and challenging.

Three rounds for time of:

100 ft Walking lunge, carrying 10 pound dumbbells (I did the first round with 25lbs and quickly substituted the 10lb dumbbells. I'm still hurting.)

20 inch Box Jump, 20 reps (I used the bench I have, which is not 20 inches.)

15 pound Weighted pull-ups, 10 reps or 35 reps no weight (Neither. Instead I did 10 pull- ups, no weight, no assistance. And no blisters!).

I don't think there's anything wrong with adjusting an already adjusted workout, as long as you're not going too easy. If you work out at a home gym you might not have the equipment needed to do every WOD. That's also ok! Recreate movements with a similar exercise. Either way don't compromise your workout for comfort. Keep it diverse and challenging, diverse, and challenging.

New Shoes: The Nike Free

2009-09-14T07:21:00.000-07:00

The other day a large box came in the mail. It weighed almost nothing, maybe 2 pounds if I had to guess. Who sent this box of air? Although my fiance and I were expecting new pairs of Nike Frees, I thought this must be something else. There's no way two pairs of shoes could be inside...

The Nike Free seeks to simulate barefoot running. Wikipedia describes the scaling, "The Nike shoe scale goes from 10.0 to 3.0 with a '10' being a fully supportive shoe, and '0' being completely barefoot."

It takes a strong foot to endure barefoot running or even the simulation of barefoot running, so it's recommended you start with a thicker sole and work your way to thin. I have a 5.0 and they are just right. My feet are adjusting, but I'm not uncomfortable.

The sensation of these shoes compared to a fat-tastic bubbly running shoe is surprisingly pleasant. I feel as I've been taken back to the basics with a shoe that allows my foot to roll gently from heel to toe. The rolling is smooth and uncomplicated, the shoe light and airy, the fit is snug, and there's little room for rubbing or blistering.

Be prepared to feel the ground you are running on, rather than feeling protected from it by inches of gel, nodes, and padding. There's something refreshing and literally grounding about this as it reconnects the runner to the earth.

A short article about the creation of the Nike Free. http://www.fazeteen.com/winter2004/nikefree.htm

Did I mention they come in some kick-ass colors? You can even design your own color scheme. Sassy!

A Somewhat Paleo Recipe: Mini Meatloaves!

2009-09-10T08:17:00.000-07:00

I recently fixed one of my favorite go-to, mostly-but-not-all, paleo meals. This tastes great after a hard WOD. A little work is involved but I've streamlined the recipe as much as possible. (You'll notice the ingredients and measurements are simple).

Help Wikipedia! What is the paelo diet?

"In common usage, such terms as the "Paleolithic diet" also refer to the actual ancestral human diet.^[1]^[2] Centered around commonly available modern foods, the "contemporary" Paleolithic diet consists mainly of meat, fish, vegetables, fruit, roots, and nuts; and excludes grains, legumes, dairy products, salt, refined sugar, and processed oils.^[1]^[3]^[4]"

Following this diet can make a person feel tremendous, especially coupled with regular CF workouts. Even a diet that is close to the one herein described can make a difference. I recommend starting with small changes and then slowly cutting down on the "bad" stuff, the not-so-helpful foods. So yeah, there may be too many sweet potato fries on that plate, but they are loaded with nutrients. Maybe next week I'll try some kale...

Ingredients
Two packages of your preferred ground meat (beef, lamb, turkey, pork, chicken, etc. I like turkey and chicken together).

1 egg, beaten

1 tablespoon soy sauce

1 teaspoon Worcestershire sauce

1 medium onion, grated

7 or 8 leaves of sage, chopped

Coarsely ground kosher salt (as desired)

1 cup bread crumbs

Chop it all up and mix it together, breadcrumbs last. Form mini-meat loaves to the size of your choice. Mine come out a little bigger than a deck of cards. This is good for zone proportions. If you want to, weigh them on a scale to get your proper zone blocks.

Heat some oil in a pan and brown them on both sides. Then bake at 400 degrees for about 15 minutes. This is a method used by Rachel Ray. It frees up a unit on the stove that can be used for cooking, and is a good multitasking technique.

Sauces are yummy but usually heavy on dairy and salt, so I serve the meat loaves plain and with a big pile of veggies. I usually make steamed broccoli and some form of sweet potato. This makes for a colorful and well-rounded meal.

Getting Started

2009-09-09T08:05:00.000-07:00

I threw a few hissy fits before I truly gave in to CrossFit. I didn't understand the exercises, the lifting was intimidating, the workouts sounded crazy, and the nutrition too restrictive. CrossFit's trademarked phrase is "Forging Elite Fitness". That word, "elite" was kind of a put-off at first, especially considering the extremity of their workouts. Although it took time, I'm now enthusiastic about CrossFit and the results I've gained from it.

While getting started may be hard and confusing (an uncomfortable break from the comfortable routine) it's worth it. I want others to know how valuable this program can be, and that no one has to over-do it (i.e., blow chunks, injure themselves) to get results. I'm human, and I don't plan on taking that out of the equation. That's what this blog is about.

Few of my workouts are performed without some kind of bitching or whining. ("Why can't I just get on the elliptical," I used to think. "I LIKE the elliptical!"). I spend most days either looking forward to, or dreading the WODs. Learning something new can throw me into fits. Technique, repetition, practicing with a broom stick, make me want to just go on a lazy jog for 30 minutes. However, each new exercise is another layer, all stacking up towards some kind of physical enlightenment.

Which leads me to another part of the equation. Gender. If anything, this blog seeks to indulge in the female CrossFit experience. Mastering exercises like pull-ups, push-ups, power cleans, and front squats are intimidating as hell, and sometimes seem dangerous. (I use that excuse on my whiniest days.) Watching guys blast though pull-ups and perform Olympic lifts does not help a girl's ego. If anything it makes her want to flee to Curves where she might enjoy some gentle circuit training. But I digress, for now, because CrossFit accommodates every fitness level, AND I know good CrossFit people who don't do it to be the best. Every person is out to beat their own best time.

Which brings me to the next factor in this exercise adventure: Age. I'm almost 30. Injuries are creeping into the routine. Metabolism is slowing down. Results are hard-won. All the more reason to stick with CF. (I'm calling it that now, CF). I’m stronger than I’ve ever been, even though I’m older than I’ve ever been. Is there hope? Hell yeah!

Also, nutrition. The number one factor that determines my everyday well being is nutrition. Notice I said well being, not happiness. Brownies bring happiness, oh yes, but apples bring well being. I highly recommend a paleo diet but I bend on this all the time. I won't lie and say I eat paleo. Oh, how cool it would be to say "I eat a paleo diet". But it's just not true. A woman needs chocolate, sugar, wine, things like that, this I believe! I don’t cut the good stuff out. Just cut down.

It's important for me to mention that I don't work out in a CrossFit gym. My fiance and I work in a home/garage gym that he's constructed over the years. The homespun approach to CF can be even more complex but just as fun. It requires a good partner, and a great deal of responsibility to do CF independently. Acquiring the proper knowledge and technique are part of that responsibility, and will ensure the greatest benefit and the least amount of injuries. My fiance has hosted many CF workouts at his garage gym and no one has been hurt. Do your homework before attempting this stuff at home. Please!

That wraps up my equation. Everyone has different variables to factor, and hopefully I'm hitting a place in the CF community that hasn't been covered. Did I mention I'm a girly girl? I can talk mascara and shoes with the best of them, but also enjoy getting stronger, one WOD at a time.