Weekend Recap

I have totally been neglecting my blog and apologize for my recent inactivity. Over the last few days, I’ve written about 27 incomplete posts so here’s a quick recap of my weekend training and recovery meals.

Saturday: Fight Gone Bad Fundraiser at CFO

Total score= 229 (pr)

I wasn't feeling so hot before the workout so I decided that I would just "get through the workout". Interestingly, my no-pressure attitude allowed me to stay relaxed and clear headed during this whirlwind wod. Immediately following this workout, I sat down to study and could hardly keep my eyes open. I figured that a workout would do just the trick to wake me up!

4 Rounds for time:

Run 400M

50 Squats

=13:18 (a minute slower than my last time)

Post Workout meal (35min):

BBQ Ribs (E&J's)

1 Sweet Potato

Cabbage Salad

Corn bread

= 3P/6C/2F (fatty protein source, no added fat)

Sunday

Push Jerks 5-5-5-5-5

65-75-85-95(2 press out)-90

Post Workout Meal (45min):

Egg Frittata w/ artichokes and tomatoes

Sausage

Fruit Salad

Coffee w/ cream

= 3P/2C/6F

Because heavy lifting is not particularly glycogen depleting, there is no need to carb up for this post workout meal.

Nicole: C2B

(my hermana from another motha)

This morning's workout at CFO at 6am:

"Nicole"

Complete as many rounds in 20 minutes as you can of:

Run 400 meters

Max rep Pull-ups

Here's how it went down:

11/10/8/7/8/9/9 = 62

Last time I did this was March 16th and I got a total score of 60.

Granted I did get 13 pull-ups in the first round, but none of them were chest to bar.

Hooray, my chest to bar pull-ups a finally coming around!

Today's Meals:

7:45 AM (**post workout meal)

3 Eggs scrambled w/ mushrooms, thyme and marinara sauce.

1 small Sweet Potato

=3 Protein/4 Carb/0 Fat

10:00 AM

Coffee w/ Half & Half

12:10 PM

4.5oz Salmon, canned

2 Tbs Guacamole

1 cup sauteed Kale, Onions, Brussels sprouts

7 Macadamia Nuts

=3 Protein/1 Carb/8 Fat

Belching, gum-chewing and other sexy habits.

While playing a silly game called "The Book of Questions" my sisters kindly pointed out that I burp too loud and too often. How dare they, right? I mean everybody burps, even babies, it is a natural bodily function. Okay, maybe it's not the most pleasant sound, but what can a girl do? According to our friends at wiki, all I need to do is slow my roll! Sounds simple enough, but its rather challenging for someone who really enjoys to eat!

Belching is typically caused by eating or drinking too fast, and thereby swallowing (aerophagia) and subsequently expelling air, in which the expelled gas is a mixture of nitrogen and oxygen.

To make matters worse, I am a habitual gum chewer, putting away about 3/4 of a pack of Trident gum a day! The excess air swallowed from chewing gum coupled with my rapid eating habits gives way to a whole lot of belching....look out! It no wonder I look almost 5 months pregnant, my belly is full of air! That's it I am cutting back on my gum consumption pronto!

And if you think I'm bad check this guy out:

The sound of burping is caused by the vibration of the upper esophageal sphincter[4] as the gas passes through it. The current Guinness world record for the loudest burp is 118.1 dB, set by Paul Hunn from London, England in 2000.[5] (This would be noticeably louder than a chainsaw at a distance of 1 meter.)

Today:

7:45 A.M. (21 minutes)

1oz Lite Cheese

Salmon

1/2 Avocado

1.5 cup cooked Eggplant

.5 Tbs. Peanut Butter

= 3 protein/1 carbs/4 fat

10:00 A.M.

1 cup Coffee w/ Cream

11:15 A.M.

1 piece of Gum

12:10 P.M. (16 minutes)

Salmon

1/2 Avocado

.5 cup cooked Eggplant

1 Peach

.5 Tbs Peanut Butter

=3 protein/1.5 carb/4 fat

The Contents of My Belly

Monday
9:00 AM
2.5oz Roast Beef
1 small Apple
Coffee w/ heavy whipping cream
= 2.5 Protein blocks/ 1 Carb block/ 5 Fat blocks

1:00 PM
2oz Low-fat Cheese
1oz Salmon
1 1/3cup cooked Zucchini
1 Plum
1 Tablespoon Avocado
¼ cup light Coconut Milk
= 2.5 Protein blocks/ 2 Carb block/ 6 Fat blocks

5:15 PM
3 Turkey meatballs w/ Marinara sauce
1 Plum
1 Tbls Almond butter
= 3 Protein blocks/ 1 Carb block/ 5 Fat blocks

8:30 PM (PWO meal)
2oz Buffalo stew meat
1 cup Homemade Coleslaw
.5 cup Strawberries
= 2 Protein blocks/ 1.5 Carb block/ 0 Fat blocks

Total Daily Blocks 10 Protein/ 5.5 Carb/ 16 Fat

Tuesday (Non-Workout Day)
8:00 AM
1 Hard-boiled egg
Plain, non-fat Greek Yogurt
1 Plum
Coffee w/ heavy whipping cream
¼ cup Coconut Milk
= 3 Protein blocks/ 2 Carb block/ 6 Fat blocks

12:00 PM
2 Turkey meatballs w/ 1oz Cheese
Homemade coleslaw
.25 cup Grapes
Coconut Milk
= 3 Protein blocks/ 2 Carb block/ 4 Fat blocks

4:30 PM
1.5oz Roast Beef w/ Hummus
1 small Apple
= 1.5 Protein blocks/ 1 Carb block/ 2 Fat blocks

7:45 PM
4.5oz Ground beef w/ Marinara and Parmesan Cheese
2 cups cooked cabbage w/ onions
.5 cup Strawberries
= 3 Protein blocks/ 2 Carb block/ 4 Fat blocks

Total Daily Blocks 10.5 Protein/ 7 Carb/ 16 Fat

Wednesday
8:00 AM
4.5oz Ground beef w/ Marinara
1 cup cooked Zucchini
Coffee w/ heavy whipping cream
= 3 Protein blocks/ 1 Carb block/ 8 Fat blocks

12:00PM
1 Hard-boiled egg
2oz Roast Beef
Homemade Coleslaw
1 tbs Hummus
= 3 Protein blocks/ 1 Carb block/ 3 Fat blocks

4:30 PM
2 oz Lite Cheese
2 cups Celery
1 tbs Peanut Butter
= 2 Protein blocks/ 1 Carb block/ 5 Fat blocks

7:30 PM (PWO meal)
1oz Lite Cheese
1oz Chicken
1.5 cups cooked Cauliflower w/ peas
1/3 Sweet Potato, baked
1 cup Strawberries
= 2 Protein blocks/ 3 Carb block/ 0 Fat blocks

Total Daily Blocks 10 Protein/ 6 Carb/ 16 Fat

For about 3 months now, I have been experimenting with my Zone prescription. I thought I would share how exactly I've modify my 10 blocks to tailor my own specific needs.

As you can see, I use "Zone technology", as Robb Wolf calls it, in the basic composition of my meals and only shift blocks depending on my daily needs. By shift my blocks, especially the majority of the carb blocks to the post workout meal, I am able to stabilize my blood sugar levels and feel much better. This works for me because it is specific to me and I've done a lot of work (Mike can attest to this) to tweak it just right.

Pity Party for One.

This was me during my workout this morning.

"Chief"

How many round in 3 minutes:

3 Power cleans (85#)
6 Pushups
9 Squats

Followed by 1 minute rest

Repeat for 5 Rounds

> 3/3/1/2/2

Doesn't look so bad right? Well it was! Perhaps it was the lack of sleep, or the fact that it was 6am, or the cheat meal I had last nite, or this cold I am fighting off, or fatigue from doing Michael. In any case, I can't make excuses for my performance today. I just wasn't feeling it. I stopped with 30 seconds to go in almost all of the rounds. Then with Dawn's encouragement I tried to go for 4 rounds in Round 2 but was just shy of completing my squats and then could only get one round in on Round 3. For Rounds 4 and 5 I just took it easy and tried to not lose my form on the cleans. When I missed my cleans I said a few in appropriate words and then sat on the floor and pouted. Pathetic.

I will try this workout again another day.

New Standards: Fran

September 1st marked the beginning or return rather, of an old pull-up standard at CrossFit Oakland. Although chest to bar pull-ups first became the pull-up standard in 2003, they were reintroduced at the CrossFit Games this summer, quickly becoming the source of stress for many CFitters-including myself. Mike Minium, owner and head trainer of CFO, describes the C2B standard, "it's a tough one, to be sure. But the rewards far outweigh any reduced times or scores that may occur on workouts in the short term. This standard requires a higher degree of power output (primarily in the form of explosive hip extension), along with more coordination and accuracy, than the garden-variety kipping pull-up where chin simply has to go over bar."

Here's an excerpt from the CrossFit Journal article published in April 2003:

Technically correct pull-ups:

• Go from full hang to chest pressing tightly to the bar

• Lead with the chest up and shoulders way back

• Are visually directed, that is, a sight line is chosen that is shortened as the body rises to the bar

• Synchronize respiration to the pull-up: inhale down, exhale up

• Are motivated by trying to drive the elbows down to the ground, not by trying to flex the arm!

Pulling the chest to the bar is very hard but encourages fully “opening the chest” and pulling the shoulders back or “closing the back.” In the early stages of developing a pull-up it is acceptable to bring the Adam’s apple to the bar instead of the chest, but leading with the shoulders forward rather than back is a fault that needs to be fixed long before you are going to get to 30 pull-ups.

Read the full article here, courtesy of CrossFit.com.

I've learned that, as with all things in CrossFit, with regular practice this too is attainable.
Yesterday's WOD was "Fran" I finished in 8:42.

(Fran time +10min. before C2B)

The last time I did this was at the 2008 CrossFit Games. I struggled with the new pull-up standard, doing one pull up at a time and was only on the 3rd round of thruster at the 12 minute cut off! Since then I have slowly adapted to the C2B pull-up and can now string together 3-5. Although learning this has taken a fair bit of practice and patience, the result have definately been worth it. I feel much stronger in am able to do pull-ups with more control and precision.

Killer Triple C with peas

Here a new and flavorful twist on Cauliflower:

Ingredients:
*As always, organic is the way to go.

• Cauliflower (1 lg head)
• Curry Powder
  
• Coconut Milk (light version preferable)
• Onion Peas, frozen
• Ginger (optional)

Cut off the leafy part of the cauliflower and then simply tear off the florets. Boil some water in a saucepan to blanch the cauliflower in for a few minutes. Blanching it before you saute will really cut down on the cooking time but isn't necessary. Meanwhile, slice the onion thinly and saute in a frying pan with a little bit of olive oil on medium-low heat. If you're adding ginger, mince and add with onions. Allow the onions to caramelize or become translucent (3-5min), then add curry powder and 1/2 cup coconut milk and continue to stir. Now is a good time to drain the water and throw the cauliflower into the pan with the rest of the mix. Finally, add 1/2 bag of frozen peas. Toss in some salt and pepper and continue to saute until the cauliflower is tender--about 10 minutes. Enjoy!

**Zone Info
4 cups Cauliflower = 1 Carb Block
.5 cups Peas = 1 Carb Block
.5 cups Onion = 1 Carb Block

Aye que Linda!

Over the weekend I did Linda aka "the 3 bars of death" and my all time favorite girl named workout. She really rocks my world! And although I am still not able to do all of the lifts at the prescribed wieght, I am working my way there- one pound at a time.

"Linda"

10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Deadlift: 1 1/2 body weight {172.5 lbs.}
Bench press: body weight {115 lbs.}
Clean: 3/4 body weight {86 lbs.} Rx'd

These are the weights I used:

Deadlift: 161 lbs.

Bench press: 95 lbs.

Cleans: Rx'd

Time: 54:45

3/26/08 was the last time I did this workout finishing in just over 70 minutes. Since then, I've knock off 16minutes from my previous time, but more importantly, I’ve increased my lifts by 31 pounds while still going faster.

Here were my weights 6 months ago:
Deadlift 143
Bench press 85
Clean 83 (rx'd)

I attribute this new PR to 6 months of pretty consistant Rippetoe style training, regularly following CF wods and the big one--my diet. In particular, I have been playing with the timing & macronutrient content of my meals, paying especially close attention to the PWO meal. Finally, I want to emphasize the importance of both of these components--you truly can't have one without the other.

Almost Paleo Meatloaf

On Tonite's Dinner Menu:

Homemade Meatloaf

2 Pounds lean grass-fed ground beef
1 Lg. Carrot, minced
1 Lg. Onion, minced
3 Celery stalks, thinly sliced
1 cup grated Parmesan cheese*
2 Eggs
2 Garlic cloves, minced
Fresh Parsley or season as desired
Salt & Pepper

*To make this dish 100% Paleo leave out the cheese, but I can't guarantee that it will stay together as nicely (or taste as good).

Preheat the oven to 350 degrees. Then, mix up all the ingredients in a large bowl. Next, dump your colorful hunk of meat into a casserole dish and pop it in the oven for about an hour. Once it's cooled off you're safe to enjoy! Because this dish contains a very small amount of carbs, top it off with some marinara sauce to zone-it-up.

Don't Forget: 1 block Protein = 1.5oz ground beef

P.S. Safeway sells grass-fed beef! Its only $5.49/lb with your Safeway clubcard.
Get some! This is the only good reason to shop there, but it's a damn good one.

Tabata fun!

Tabata intervals, named after Izumi Tabata, Ph.D., were first developed as a training tool for the Japenese speed-skating team. Tabata, a former researcher at Japan's National Institute of Fitness and Sports in Kanoya and his research team implemented the workout to study its effectiveness on athletic performance. The workout is 20 seconds of work followed by 10 seconds of rest for 8 rounds.

The study found that guys who used the routine five days a week for six weeks improved their maximum aerobic capacity (a measure of your body's ability to consume oxygen--the more oxygen you can take in, the longer and harder you'll be able to run) by 14%. What's more, it also improved anaerobic capacity (which measures your speed endurance, or the duration you're able to sprint at full effort) by 28%. So the Tabata Protocol is the rare workout that benefits both endurance athletes and sprinters.

Doesnt' sound so bad? Trust me, it will be the longest 20 seconds of your life. Tabata workouts are perfect on-the-road workouts as they require little to no equipment and they are short and sweet allowing you to get back to your vacation in just 4 minutes! This weekend, while vacationing in lovely Santa Cruz, my boo and I got our Tabata workout on!

Sunday's wod:
125 Meters Hill Sprint x 2
Tabata Jumping Squats
125 Meters Hill Sprint x 2
Tabata Push-ups
125 Meters Hill Sprint x 2
Tabata Box Jumps (onto rock)
125 Meters Hill Sprint x 2
Tabata Deadhang Pull-ups