I had my second session of Chiro and ART today. The ART on my arm was pretty painful today but I feel good. I’m so glad I found someone nearby! (Lee Chiropractic).
I did the Seven Wod and used lighter weights to avoid aggravating my arm.
7 rounds for time of:
7 Handstand Push Ups (blue/purple bands)
7 Thrusters (55#)
7 Knees to elbows
7 Deadlifts (145#)
7 Burpees
7 KB Swings (55#)
7 Pull ups (butterfly)
Finished in 35:41. It was tough but felt good!!
More Muscle up practice, then took a sledgehammer to the ice in the parking lot! That was a heck of a warm-up!!
Fran
21-15-9:
Thrusters (65)
Pullups (did 3/4 of them as Butterfly)
Finished in 6:07. Not my best, but my stomach was bugging me some and I’m tired from the last several days!
I tried working out at Lifetime again today. Its very weird and I don’t like the environment all that much. The music isn’t great for working out at a high intensity, and it is distracting watching people because I’m forever thinking they should be doing full range of motion or noticing how SLOW they are or how they aren’t really putting in much effort. It bugs me….I want to explain to them that they probably aren’t getting great results because they aren’t really doing WHAT they need to and aren’t doing things HOW they need to!
But, anyway, Christine went with me and that made it more fun. I threw together a WOD of –
5 rounds for time of:
15 push ups
10 knees to elbows
5 thrusters (65#)
I finished in like 10 minutes something. I don’t have an exact number because I forgot my stopwatch and we had to use the analog clock on the far wall. (blah!!) After the WOD we jumped on the treadmills for a brisk 25 minute walk. That part was nice because it was rainy and cold out!!
Posted in Knees to Elbows, Push Ups, Thrusters, Workout of the Day
I spent the last couple of days feeling crappy, with a rough headache. I’m not sure what it was but I don’t normally get headaches like that so it was pretty crummy. There were two WODs I wanted to make up from the days I didn’t get to the gym (Tues, Wed, and Thurs) so I decided to do them back-to-back with only a 5 minute rest between.
Fran
21-15-9 of
65# Thrusters
Pull ups
I finished in 6:25 – NOT a PR
“Jungle Fever”
75 Hang Power Snatches (50# – was supposed to be 55 but I didn’t know that)
Do 1 round of Cindy every 2 minutes
(Cindy is: 5 pull ups, 10 push ups, 15 squats)
I finished this in 21:21 – definitely NOT a PR – the last time I finished in 11 something!
then I rested about 10 minutes (driving home) and then walked briskly for 30 minutes.
Posted in Air Squats, Pull ups, Push Ups, Snatches, Thrusters, Workout of the Day
Today I’m starting weekly carb-up/refeed days based on Lyle McDonald’s “The Stubborn Fat Solution” and “Ultimate Diet 2.0″ books. So, I did a “depletion” workout this morning on an emtpy stomach (fasted for 17 hours). The workout was 45 minutes of heavy and bodyweight things with some cardio things.
7 rounds of:
7 handstand push ups
7 85# Thrusters
7 Knees to Elbows
7 145# Deadlifts
7 Burpees
7 55# Kettlebell Swings
7 pull ups
Then after a few minutes of rest I went for a brisk 30 minute walk.
Then, now through breakfast tomorrow morning I will load up on carbs, and as suggested I will be starting out with high glycemic carbs like sugary drinks, bread, and potatoes. As I go through the day and to tomorrow I’m going to taper that down to try to take in more low glycemic carbs.
Doing the depletion workouts throughout the week, to deplete the body and muscles of glycogen preps the body to “supercompensate” and store extra amounts of glycogen in the muscles during the refeed day(s). This is supposed to do a couple of things – reverse any “starvation” type effects that might be caused by the low carb days, increase leptin sensitivity, store extra glycogen for the week’s workouts, and tell the body “its okay” and possibly drop some excess water and fat once I start back on low-carb Sunday mid-day. Supposed to be lots of positive benefits from doing the refeeds, and I’m looking forward to testing this out more.
Today’s WOD was:
“Frellen”
3 round for time of:
400 m run
21 KB Swings w/ 55#
15 Pull pus
9 Thrusters w/ 65#
I finished this WOD in 20:06. Not a great time. Then I ran/walked for 41 minutes - ran slowly for 2 miles, then briskly walked for 1.25 miles.
I had more energy than yesterday but not much. I had woken up feeling like crap and feeling exhausted so I took a pto day and slept for an extra two hours and then got up and cleaned house and finished reading my newest book (The Stubborn Body Fat Solution by Lyle McDonald). The book was full of great information on burning off those last bits of stubborn body fat off the hips/thighs and abdomen. Funny thing is, one of his solutions is something that I had been doing when I was doing the Endurance WODs regularly last summer!
Today’s workout was based on Lyle’s 3rd Stubborn Fat Protocol (SFP) which is basically doing an interval or metcon workout that includes some rest intervals, and then resting for 5 minutes, and then doing slow, steady state cardio at about a 3-4 RPE for 20-40 minutes. Doing it this way is supposed to help mobilize fat and then use it for energy. Ch’ixi was insanely happy getting out for a run!!
I’m now working on a plan for my workouts to follow Lyle’s SFP suggestions, as well as continuing my Ketogenic nutrition plan but include some carb-up time. I’ll have to play with what works best, whether that is one day a week or two. Its all about finding what works best for me, with my body type, and my metabolism. I am my own experiment and I hope that some of what I’m learning about myself will help others!
Today’s WOD was 15-10-5 for time, of: 85# Thrusters, Dips (used Rings w/ blue band), and Split Jumps. I finished in 13:33, wearing a 20# vest. After that Irene and I did feet-anchored sit ups tossing a 10# medicine ball back and forth. When I got home Ch’ixi wanted to run so I took her for a quick 2 mile run, and averaged 9 for the first mile, and 8:52 for the second mile! FELT FANTASTIC!!!!!!!!
I quit posting my meals here because I started using an iphone/online application called Fat Secret. It can be found at www.fatsecret.com. If you sign up, find me by using my email (lkoller@charter.net), or my user name which is CrossFitMom. It is the coolest iphone app because it can use a barcode scanner to pull up nutrition information, and it has so many meals at tons of restaurants! It makes tracking my nutrition SUPER easy and I love it!!!
The Ketogenic plan is going GREAT. I was getting worried because ever since that re-feed/carb-load day Saturday I haven’t seen any traces of Ketones on the Ketostix. However, I have been keeping my carbs under 20 grams a day, and I feel like I did when I was in Ketosis before (dry mouth quickly during wods, energetic almost like caffiene high, and thirsty). So, I’m pretty sure I’m in Ketosis and everything I have read says it is very normal for active people or people who are well hydrated to NOT show any Ketone traces on the Ketostix. Apparently it just means my urine is very diluted or that my body is actually using and burning up all the Ketones its creating.
Either way, I feel fantastic. My cravings for junk food (sugar) are gone. When I did have cravings during PMS week they were managable and I haven’t had them since. I feel satisfied during the day instead of feeling hungry and antsy about eating! My workouts are great, my strength is increasing, my cardio is improving. My energy levels are even throughout the day – so no more mid-day crashes where I feel like I need a nap instantly and immediately.
My weight went up a couple of pounds during PMS week, but its coming back off. I was playing with % of macronutrients and had increased fat and decreased protein down to about 25%. I upped protein again, and the weight seems to be starting to come back down. I don’t think I was getting enough protein for my activity level. I am keeping my carb intake around 5%, but shooting for less than 20 grams a day. I include all diet sodas as 1 carb even though they say zero. Nutrition labels are allowed to say zero even if there is “0.999″ grams, so I figure its a safer bet to just count 1 anyway.
I’m looking forward to when I know my foods well enough that I can just “know” what to eat and not eat without counting so strictly. But, for now I don’t mind it, especially since I have that new iphone application. I’m no longer thinking of ketogenic in terms of “how long”. I’m looking at is as “forever”. At some point, probably later this month, I want to play with carb-up/re-feed days, but I didn’t enjoy that Saturday so I will at least go two weeks before trying it again. Next time I won’t be taking in as many carbs and will probably only do it for half of a day instead of a full day. At the end of October I also plan to start playing with increasing my carbs a few grams at a time to start finding my maintenance threshhold. I figure that for as long as I was abusing my body with all that sugar, it can’t hurt to give it a nice long break to readjust and get it back on track.
Especially as long as I keep feeling great. Its a work in progress. I’M a work in progress. The more I learn, the better I become. It is empowering to feel like you have some control over your health….knowing what makes you unhealthy or not, knowing what affects your insulin (and therefore your metabolism) or not, knowing you can let yourself put on some pounds because you know you can take them right off, knowing you can carve out an awesome body by the way you exercise it…..knowledge really IS power!
STRONG IS THE NEW SKINNY ladies!!!!
Posted in Dips, Split Jumps, Thrusters, Weighted Vest, Workout of the Day
