Before & After
pictures on the left from September 2011, pictures on the right from October 2012
I have been crossfitting for a year and a month at the end of October. Minus cheerleading in highschool, I have never stuck with any specific workout program for more than a couple months…and I have officially been exercising daily for over a year. WHAT?! Who am I?
I am a much happier, healthier, leaner, and better looking person. (well maybe not literally but I feel so much prettier)
I just finished my fourth body composition challenge. I had a really great 30 days. I stuck with the program, pushed myself in workouts, ate a lot of protein, and NO candy!
WHAT I LOST (these numbers are based on measurements taken 30 days ago. I have to dig up my measurements from a year ago)
Body weight: 4 pounds
Waist: 2.25 inches
Chest: 1/2 inch under boobs, 3/4 inch at nipple
Bicep: 1/4 inch
Calf: 1/2 inch
hips: 1 inch
WHAT I HAVE GAINED (Lets look at those goals)
1. 200 lb deadlift - Pulled 193 at the end of the last cycle. We are not pulling for a peak one until sunday. I don’t want to get cocky but I am calling this a completed goal, because 200 is going to be a cake walk at the total (RIGHT?!) check!
2. Sub 31 minute 5k (that would be a PR) - without training (which I should have trained) I ran a 5k last weekend at 30 minutes and some seconds. check!
3. Get my pronated and supanated pull-ups back - check!
4. Get mutiple body-weight pull-ups in a row (3 to 5)- didn’t quite make this goal but can do 3 with a mini band, which is a PR.
5. REAL push-ups, 5-7 without stopping. I have to test this one tonight. But I have been doing lots of push-ups at home. and I am bench pressing more…so hopefully I can check this off.
6. Glass half full attitude. Things are good. Hard things are totally the most worthwhile. This was easier than I thought it would be! I stop the negative verbal vomit before it has a chance to leave my lips. CHECK!
A list of things I can do now after a year at cfcc (that if you had asked me to do a year ago, I would have laughed at you)
1. Clean 51 kilos (112.436 lbs)
2. Clean + Jerk 50 kilos (110.231 lbs)
3. Snatch 31 kilos (68.3433 lbs)
4. Do a body weight pull up
5. Kip pull-ups
6. Kip handstand push-ups
7. Bench press 90 pounds
8. Back squat 155 pounds 3 times (we will see what my new peak is on sunday!)
9. Front squat 130 pounds
10. Dead lift 193 pounds (200 i’m coming for you at the total)
I can fly through a set of burpees. Do a heavy turkish get up. Running still makes me want to die a little but we are working on it. I love olympic lifting. I am not scared to try new things or push myself to where it’s no longer comfortable.
OH and I can walk with 315 pounds on my shoulders, WHAT?! There are are other lifts, movements, and things I am not listing BUT I can do a lot of them and if I haven’t or can’t…I will.
Crossfit is one of the best decisions I have ever made. Thank you to my coaches for always pushing me to go further, lift heavier, and for having more faith in me than I had in myself.
Some new goals for the future:
1. Back squat double body weight.
2. Deadlift double body weight.
3. Bench press body weight.
4. Multiple body weight pull-ups
5. Butterfly kipping pull-ups
6. Clean + jerk body weight
7. Sub 30 5k.
after training monday-friday last week, i took saturday off. I got my hair done and relaxed, it was lovely.
Things I have been eating: eggs, chicken, arugula, han dynasty (cucumber, shrimp, beef, pork, all covered in spicy things. I did not eat dan dan noodles, thats hard to avoid), I did have some beer this weekend, ate some sushi saturday night and a big salad at wegmans, make pumpkin “pancakes” yesterday (they were not the best thing I have ever made but only had a little coconut flour in them), bacon, a bone marrow burger sans bun with some potatoes, 2 bloody mary’s…oops, bit salad with chicken for dinner last night.
Feeling pretty good and leaner for sure. I am ready to train this week. Taking saturday off was a good move. I did go to OLY on sunday, had a slow training session. Worked up to about 95% of my peak.
Run, baby elephant run!
I am trying to use a new mantra, i love running, i love running, i love running…. if I say it enough it will be true.
One of my bccc goals is to run a sub 31 minute 5k, I would LOVE to run sub 30.
the first 5k i ever ran i did in 33:25.79
my most recent official race time was 31:08.03
If I can knock 2 minutes off I can make my goal. I am not going to the gym tomorrow, it’s a run day.
inspiration. this is why i get up everyday and get my ass to the gym.
Things I have been eating? chicken, eggs, pork chops (one dinner), sweet potatoes (limited), spaghetti squash, mussels, brussel sprouts, lots of salad and arugula, chicken wings, butternut squash, lots of water, black coffee, apples (also trying to limit), paleo pesto (no cheese and the juice of one lemon, olive oil, basil, walnuts, garlic, salt and pepper), seaweed snax (really like these.)
Had a bunch of CFCC peeps over for potluch last saturday. I made easy shredded beef in the crock pot and a bit salad. We also had kale salad, sweet potatoes, roasted squash, pickled onions. Some people enjoyed beer. I had some cider and wine.
In general I don’t drink much. But I have been having a little wine here and there, it hasn’t seemed to make a difference with my training.
My pull-up is back for reals. I have done it mutiple times…now I really want more than one!
Last time we backsquatted for 20 reps, I used 100 pounds. This time squatted 118. An 18 pound PR is awesome. I wish I had tried to 125!
For dinner last night I have a pork chop, paleo apple sauce (peeled and chopped apples, sprinkled with cinnimon and baked for an hour at 350, then I smashed them), and some sauerkraut. I had an awesome deadlifting day! thank you apples!
Pulled 165 x 3 for 6 rounds. 200 plus pounds here I come.
good things i have been eating: eggs (lots of them), tuna, steak, pulled pork, green beans, lots of chicken, carrots, spaghetti squash (with paleo pesto..YUMO), sweet potatos (small ones and only before intense workouts), lox, smoked salmon, a couple apples.
bad things i have ingested: half a bagel with cream cheese (and lox…there was some protein), a couple mimosas, and a bite of a mini sticky bun…these things combined made me feel like a wanted to die a little. though i will not lie, the half a bagel tasted really really good.
all these bad things were eaten at yom kippur break fast. i dreamed of that half a bagel all day. one win for the holiday - I baked s’more cupcakes (chocolate cupcakes, graham cracker, marshmallow icing that I torched) I did not eat one, taste one, lick my fingers while icing them, or anything. WIN.
Small WINS at the gym: my single pull-up is BACK! check that off the list, now for it to be a little faster and to complete more than one. Backsquatted 153 for 3, my previous PR was 155 for 1. YAY! been trying to complete my “real” push-ups at night.
I am totally sore and feeling a bit beaten up. I dropped 83 pounds on the back of my neck/top of my back yesterday while doing the bear complex. Blargh. It aches. I keep icing and it continues to feel gross.
No pain no gain, right?
But the positive exciting thing is I did the entire complex with 83 pounds, which makes me a happy camper.
Things I ate this weekend: grilled chicken, lots of arugula (with evoo + lemon + salt), sweet potato, eggs, bacon, pulled pork (from my slow cooker), organic chicken breakfast sausage, a bunch of black coffee, a lot of water with lemon, roasted parsnips…
PRed my clean on saturday at 50 kilos (110 pounds). A long term goal is to clean + jerk my body weight. 20 pounds or so to go. I think I have maxed out for the moment - I need to be doing heavy front squat triples. Guess it’s time to go to squatting class.
I stayed after OLY on saturday did one very slow pronated bodyweight pull-up…i’m getting them back. Also stayed to kip a little.
Been doing push-ups everyday. I can do 4-5 unbroken but they are slow and hard…hopefully it’s going to get easier.
Finally, I am adding one more thing to my goal list…staying positive. encouraging myself and others. my glass should always be half full, even when things aren’t easy they are worthwhile…and in the end will make me a better athlete and person.
I cheered in high school…I am going to make more of an effort to be a positive cheerleader for myself and others!
This first week started out rough. I spent monday trying to psych myself up for my fourth BCCC. It wasn’t working. I just wasn’t feeling it.
I got through the day without eating anything I wasn’t supposed to - but i certainly didn’t eat enough. This made me hangry…until dinner.
Well Fed has been my cooking bible this past week. I also made her waldorf tuna salad…which I ate the entire bowl of. Oops. I think I might avoid making this again until after the challenge, I dont think I need the apple right now. BUT it was so yummy and I highly recommend making it.
For dinner wednesday night I made pork carnitas. These is of my absolute favorite well fed recipes ever. My pork this time was a little too fatty but they were still pretty great. Raw shredded carrot salad (carrot, olive oil, salt, and pepper).
For breakfasts and lunches I have been eating leftover meat, eggs, and veggies (asparagus, carrots, squash, sweet potato).
Eating goals for the next week, more greens and leafy things.
After a not great start to the week. I am feeling pretty good. No dairy, legumes, booze, grains, or processed food…and no cheats.
Training has been feeling pretty great. Pulled 193 which was an awesome deadlift PR, I am well on my way to 200+. My pull-ups are also feeling a bit stronger. Push-ups are another story…tried a few last night…they need some work.