I've taken a break from blogging this year, but find myself in a place where I fell I need to write things down to hold myself accountable. I last left off start the CF Open and a paleo challenge. The challenge went well and I spent all summer eating well and feeling great. As for the open, I tore my ACL right before it started. I decided not to have surgery, and have worked my way back to the box 4-5 times a week, completed 3 triathlons this summer, and generally was just feeling good. The focus to get strong and beat my PRs was gone due to the knee--it was just do what you can and have fun doing it. Well, of late, I have set a new back squat PR and am sure I have a new clean PR in me too. Unbroken pull ups are coming along too!
Why am I blogging again? Well, I'm way off the paleo bandwagon and old habits are back. I can eat with reckless abandon and I feel no remorse--just tired and sluggish, and bloated. The scale keeps telling me I've gained at least 5lbs and going into the holidays I'd like to save that 5 for pumpkin pie and other goodies! Really, it's the "erin gains 5-8lbs over the winter" and I'd like for that not to happen this winter because that means that I'd be up10--right back where I started and I am NOT GOING THERE!!
I will use this page as my accountability to myself for the next month. Obviously, thanksgiving will be a slight break from strict clean eating--I mean I'll be at my brothers and his wife makes homemade bread and cinnamon rolls, and pie from scratch! While it won't quite be a whole 30 with the holiday in there, I would like to make the next 30 days as whole as possible.
Today, this is what I ate-this was not a totally strict day...wasn't sure if I would start today/tomorrow.
3 paleo banana pancakes
4 slices of bacon
Handful of blackberries
1tsp apple butter (homemade by a friend)
Pear
2 starburst (oops)
4 olives
4oz flank steak
Asparagus
Few kale chips (homemade for hubby)
1/2 grilled plantain (before it rotted!)
Lots of water
Went on a long run--my first of the year!
4.45miles-39:09
Showing posts with label paleo. Show all posts
Showing posts with label paleo. Show all posts
Sunday, November 4, 2012
Tuesday, February 14, 2012
Paleo Challenge and the Crossfit Open
It's an exciting month here in the Gabriel household.
I've been training hard and seeing some good gains. Could I train harder? Yes. Do I want to? Yes. What's my deal? Time and coaching. I need someone to actually show me/help me/tell me what to do. Most importantly, I've taken on spearheading CFOT's paleo challenge.
My nutrition had really fallen by the wayside over the holidays. I know, I know, everyone's does right? Well, mine really did and I couldn't stop with the little cheats. I offered to help plan a six week paleo challenge at the gym. We had 58 people sign up. Amazing participation. We had a great kick-off, great events planned, sponsors, prizes, etc...its going to be fun! I'll post more in the next few weeks.
Next week starts the Crossfit Open. I signed myself up as I've been hanging out with the competition club on Saturdays and trying to better myself. I've got no hope of anything, but hope to gain experience competing and meeting games standards in all the movements. To compete for real I need to do the following:
Improve my clean and jerk ( I can do both fine, just not together)
Pullups (i just suck at them)
Heavy snatches
HSPU (get one)
MU (get one)
improve double unders
rowing more than 250m
These are my goats that I need to work on and are goals for the end of the year.
Not sure what this post is supposed to really be about. I just needed to put this out there and start recording progress. Day 3 of this challenge is MUCH easier than those of the past. That's progress!!
I've been training hard and seeing some good gains. Could I train harder? Yes. Do I want to? Yes. What's my deal? Time and coaching. I need someone to actually show me/help me/tell me what to do. Most importantly, I've taken on spearheading CFOT's paleo challenge.
My nutrition had really fallen by the wayside over the holidays. I know, I know, everyone's does right? Well, mine really did and I couldn't stop with the little cheats. I offered to help plan a six week paleo challenge at the gym. We had 58 people sign up. Amazing participation. We had a great kick-off, great events planned, sponsors, prizes, etc...its going to be fun! I'll post more in the next few weeks.
Next week starts the Crossfit Open. I signed myself up as I've been hanging out with the competition club on Saturdays and trying to better myself. I've got no hope of anything, but hope to gain experience competing and meeting games standards in all the movements. To compete for real I need to do the following:
Improve my clean and jerk ( I can do both fine, just not together)
Pullups (i just suck at them)
Heavy snatches
HSPU (get one)
MU (get one)
improve double unders
rowing more than 250m
These are my goats that I need to work on and are goals for the end of the year.
Not sure what this post is supposed to really be about. I just needed to put this out there and start recording progress. Day 3 of this challenge is MUCH easier than those of the past. That's progress!!
Monday, May 23, 2011
Training Countdown
After a serious effort on Friday I followed it up on Saturday morning with a 10 mile run with my old running buddy Kayla. She runs a running group out of the Pacers store in Logan Circle. I got my butt out of bed, headed to the city, and joined some cool peeps for 8.25m run through beautiful Washington DC. The course headed up historic 16th Street, skirted Rock Creek Park, wound down by the National Zoo, Georgetown waterfront, by the Kennedy Center, behind the Lincoln Memorial, then up 17th Street past the White House back to the store. What a fun course. Miles 6-7 flew by. Once we got back into the city the stopping and starting really hurt my momentum. I branched off after they finished the course for another 1.5 miles. It was a bit short of 10m, not pretty, but pretty fun to run with people again on a cool course.
I bonked again around 6 miles and got the bacon nausea again. NOT COOL. Trying to eat paleo and have enough energy/fuel to run these distances has been very hard. I didn't get much support from the paleo challenge group. A lot of "why are you still running" and "running long slow distances raises cortisol levels, making it difficult to loose weight and potentially make you gain weight". I refuse to accept any of this. I nice nudge towards the CF Endurance site would have helped. Instead I had to think and research since I totally forgot about that program. I should have used their WODs to train for the half, but lesson learned for the next race! I will eat paleo, just not the super strict paleo instructed by the challenge, which does not include fruit or nuts. I've been "cheating" with bananas post run/post WOD to keep my energy levels up. Really just a few berries would probably have the same effect. I also learned doing some CFE reading, I need to eat lean protein/carbs in certain amounts pre-race and post race. Eating paleo does aid much much faster recovery. That's for sure.
I will continue to blog on this topic and let you all know my results. A coach seems to think that my training plan is counterintelligence to my goals (loose 10lbs, 120+ power clean, sub 2:10 half marathon) I'm holding steady at 157lbs, so no weight loss this week, but I've noticed a lot of body changes (slimmer thighs --pants not so tight, looser waist in my pants) I'm thinking not enough rest is likely holding me back, but we head out to Chicago for a week on Thursday so we'll see what a week of relaxing and sleeping in will do for us!
This mornings WOD:
Regional affiliate WOD
21-15-9
Deadlifts (185 was RX, scaled to 155)
box jumps (24")
Time: 10:30
Was pretty proud of the box jumps this morning, not so much on the DL's. More weaknesses to work.
I bonked again around 6 miles and got the bacon nausea again. NOT COOL. Trying to eat paleo and have enough energy/fuel to run these distances has been very hard. I didn't get much support from the paleo challenge group. A lot of "why are you still running" and "running long slow distances raises cortisol levels, making it difficult to loose weight and potentially make you gain weight". I refuse to accept any of this. I nice nudge towards the CF Endurance site would have helped. Instead I had to think and research since I totally forgot about that program. I should have used their WODs to train for the half, but lesson learned for the next race! I will eat paleo, just not the super strict paleo instructed by the challenge, which does not include fruit or nuts. I've been "cheating" with bananas post run/post WOD to keep my energy levels up. Really just a few berries would probably have the same effect. I also learned doing some CFE reading, I need to eat lean protein/carbs in certain amounts pre-race and post race. Eating paleo does aid much much faster recovery. That's for sure.
I will continue to blog on this topic and let you all know my results. A coach seems to think that my training plan is counterintelligence to my goals (loose 10lbs, 120+ power clean, sub 2:10 half marathon) I'm holding steady at 157lbs, so no weight loss this week, but I've noticed a lot of body changes (slimmer thighs --pants not so tight, looser waist in my pants) I'm thinking not enough rest is likely holding me back, but we head out to Chicago for a week on Thursday so we'll see what a week of relaxing and sleeping in will do for us!
This mornings WOD:
Regional affiliate WOD
21-15-9
Deadlifts (185 was RX, scaled to 155)
box jumps (24")
Time: 10:30
Was pretty proud of the box jumps this morning, not so much on the DL's. More weaknesses to work.
Tuesday, May 17, 2011
HSPU
After a huge PR Monday you never know what you're going to get when you show back up on Tuesday at 0515. Today was another good day!
WOD
EMOM for 10 minutes, do 2-3 HSPU at a level that are challenging to you.
Well, we last left off HSPU with JT about 2 months ago. The shoulder that was bothering me hasn't bothered me at all in about 2 weeks and that feels awesome. I started back with my "challenge" at 1 45lb plate and an ABMAT. I got through all 10 rounds and completed 3 reps each set. Towards the end I should have made it harder, but I was really scared for my shoulder. Now I know I CAN do it and can go lower than I think I can.
The conditioning WOD was:
20 pullups (C2B if you have them)
30 burpees
400 m run
30 hand release push ups
20 pullups
Time: 12:30
The metcons are getting a ton easier so as much as I hated our last serious metcon series it was worthwhile and paid off.
On the paleo diet front, I had a HUGE cheat day. I totally fell off the wagon emotionally and ate a doughnut this morning because its what I though I needed. It wasn't, but for some sick reason it helped. I went out to lunch and snagged a piece of pita bread from Chip's meal--he of course has the willpower to resist it. I was a disaster in the kitchen and had a total failure trying to make my own mayonnaise--twice. Sigh. What a disaster. Tomorrow is a new day and its time to hit the sack and just go DO BETTER TOMORROW.
WOD
EMOM for 10 minutes, do 2-3 HSPU at a level that are challenging to you.
Well, we last left off HSPU with JT about 2 months ago. The shoulder that was bothering me hasn't bothered me at all in about 2 weeks and that feels awesome. I started back with my "challenge" at 1 45lb plate and an ABMAT. I got through all 10 rounds and completed 3 reps each set. Towards the end I should have made it harder, but I was really scared for my shoulder. Now I know I CAN do it and can go lower than I think I can.
The conditioning WOD was:
20 pullups (C2B if you have them)
30 burpees
400 m run
30 hand release push ups
20 pullups
Time: 12:30
The metcons are getting a ton easier so as much as I hated our last serious metcon series it was worthwhile and paid off.
On the paleo diet front, I had a HUGE cheat day. I totally fell off the wagon emotionally and ate a doughnut this morning because its what I though I needed. It wasn't, but for some sick reason it helped. I went out to lunch and snagged a piece of pita bread from Chip's meal--he of course has the willpower to resist it. I was a disaster in the kitchen and had a total failure trying to make my own mayonnaise--twice. Sigh. What a disaster. Tomorrow is a new day and its time to hit the sack and just go DO BETTER TOMORROW.
Monday, May 16, 2011
Back Squat X3
New PR this morning. God did that feel awesome!
Back Squat x3
85, 105, 135, 155, 165, 170 (PR)
Fun times lifting with Shanyn and Bry this morning. Everybody put out a stellar effort. I think the paleo magic must be kicking in. I slacked a little bit this weekend with some nuts, dried cranberries, and one small serving of plain froyo.
Today's breakfast consisted of chix salad with a little mayo, mustard, red onion, and a few dried cranberries (next week I can add some grapes back in there) and a banana. If I eat the nanners, I don't feel so miserable around 10-11am and can make it all the way until lunch w/o getting cranky.
I've seen the scale move all over the place in this first week. Last Saturday after the challenge WODs I weighed in at a heafty 164. By Monday am, I was at 160#. By Saturday morning, 157#. Post 8mile run, 154# (had to weigh in to see how much h20 i lost), Monday am, back up to 157#. So, that's 10# of swinging in one week. If you take the Monday to Monday readings, I've lost 3#'s this week. I'd love to see another solid 2# this week.
On the running/training front--the 8 miles on Saturday went really well and I held a solid 9:20 pace for the first six miles and the hills on the way back slowed me down to an average 9:35 pace for the whole run. Will put in 5 mid-week and 10 next weekend, about the same the following, then taper...at this point an olympic distance triathlon is looking so much easier. I've also signed up for the Army 10 miler this fall. My brother Andy and his wife Sarah will be joining me along with Nikki and our buddy Nate! Will be an awesome crew for sure. Hoping to hit a nice 5K in October too with Christine, Chip and Tamara--all coming off of injuries this year. Toying with the idea of doing the olympic distance triathlon at Luray in August...hmmm.
Oh and last Friday we did a barbell complex WOD called the Eliminator.
Looked like this:
55, 70, 85, 95, 105, 115, 125...
5DL, 3 Hang Clean, 1 Jerk
Nailed the round at 95#, and got one clean at 105...
It was a super fun WOD, just wish I could have hit that 105...That would have been a huge Jerk for me in that round since i've laid off the overhead work for almost 3 months now. Luckily that shoulder is feeling better and this WOD went off pain free! :)
Back Squat x3
85, 105, 135, 155, 165, 170 (PR)
Fun times lifting with Shanyn and Bry this morning. Everybody put out a stellar effort. I think the paleo magic must be kicking in. I slacked a little bit this weekend with some nuts, dried cranberries, and one small serving of plain froyo.
Today's breakfast consisted of chix salad with a little mayo, mustard, red onion, and a few dried cranberries (next week I can add some grapes back in there) and a banana. If I eat the nanners, I don't feel so miserable around 10-11am and can make it all the way until lunch w/o getting cranky.
I've seen the scale move all over the place in this first week. Last Saturday after the challenge WODs I weighed in at a heafty 164. By Monday am, I was at 160#. By Saturday morning, 157#. Post 8mile run, 154# (had to weigh in to see how much h20 i lost), Monday am, back up to 157#. So, that's 10# of swinging in one week. If you take the Monday to Monday readings, I've lost 3#'s this week. I'd love to see another solid 2# this week.
On the running/training front--the 8 miles on Saturday went really well and I held a solid 9:20 pace for the first six miles and the hills on the way back slowed me down to an average 9:35 pace for the whole run. Will put in 5 mid-week and 10 next weekend, about the same the following, then taper...at this point an olympic distance triathlon is looking so much easier. I've also signed up for the Army 10 miler this fall. My brother Andy and his wife Sarah will be joining me along with Nikki and our buddy Nate! Will be an awesome crew for sure. Hoping to hit a nice 5K in October too with Christine, Chip and Tamara--all coming off of injuries this year. Toying with the idea of doing the olympic distance triathlon at Luray in August...hmmm.
Oh and last Friday we did a barbell complex WOD called the Eliminator.
Looked like this:
55, 70, 85, 95, 105, 115, 125...
5DL, 3 Hang Clean, 1 Jerk
Nailed the round at 95#, and got one clean at 105...
It was a super fun WOD, just wish I could have hit that 105...That would have been a huge Jerk for me in that round since i've laid off the overhead work for almost 3 months now. Luckily that shoulder is feeling better and this WOD went off pain free! :)
Sunday, May 8, 2011
Friday and Saturday
Friday was CFOT's "First Friday", as in the first Friday of the month. You get to pick your hero/girl WOD and get after it. Nikki and I chose to do "Elizabeth". 21-15-9 Squat Cleans, Ring Dips.
Obviously I had to scale as the RX weight was 135# for men, about 105# for women. I started with 75#, but had to drop to 65# after 10 reps. I was going to injure my back if I had kept that up. Ring dips were done on the skinny orange floss. Going to try this again in a few months and see where I'm at.
I made it to the gym on Thursday for an evil WOD called Fight Gone Really Bad. I won't go there.
More exciting was Saturday. Chip and I have joined Potomac/Patriot Crossfit Spring Paleo Challenge. Oh baby. Money on the line, photos taken for before and afters, benchmark WODs.
For this particular challenge, we are no sugar, no fruit and nuts for 2 weeks, and starchy veggies only if you do not need to loose weight. What does that mean for me? Meat and veggies only. Water, coffee, and tea. I might get really cranky of the next few weeks. I've put on a few pounds and fallen off the wagon that was cruising so well back in Jan/Feb. I now have the "pooch" again and I don't like it.
I was quite proud of my efforts on the benchmark WODs of the day though. The first was 1min pullups, 1 min pushups, 1 min situps, 1 min squats. On the pullup bars I got 8 in a row. 8!!! That is PR improvement of 3 (i think). My goal is 10 in a row in the retest in 5 weeks. I also pulled a 115# clean which wasn't bad considering all the cleans I did yesterday. Goal is 125# in the retest. There was also a 6 minute AMRAP which I smoked. It felt amazing.
I hope to keep up the blogging to share my experience over the next 5 weeks.
Dinner last night:
Huge turkey burger (green onions, mustard, and S&P for seasoning)
roasted asparagus
Breakfast:
2 eggs over easy
1.5 whole foods breakfast sausage links (AMAZING)
about 15 blueberries (I refuse to throw away good berries--once they are gone, they are gone)
coffee
Obviously I had to scale as the RX weight was 135# for men, about 105# for women. I started with 75#, but had to drop to 65# after 10 reps. I was going to injure my back if I had kept that up. Ring dips were done on the skinny orange floss. Going to try this again in a few months and see where I'm at.
I made it to the gym on Thursday for an evil WOD called Fight Gone Really Bad. I won't go there.
More exciting was Saturday. Chip and I have joined Potomac/Patriot Crossfit Spring Paleo Challenge. Oh baby. Money on the line, photos taken for before and afters, benchmark WODs.
For this particular challenge, we are no sugar, no fruit and nuts for 2 weeks, and starchy veggies only if you do not need to loose weight. What does that mean for me? Meat and veggies only. Water, coffee, and tea. I might get really cranky of the next few weeks. I've put on a few pounds and fallen off the wagon that was cruising so well back in Jan/Feb. I now have the "pooch" again and I don't like it.
I was quite proud of my efforts on the benchmark WODs of the day though. The first was 1min pullups, 1 min pushups, 1 min situps, 1 min squats. On the pullup bars I got 8 in a row. 8!!! That is PR improvement of 3 (i think). My goal is 10 in a row in the retest in 5 weeks. I also pulled a 115# clean which wasn't bad considering all the cleans I did yesterday. Goal is 125# in the retest. There was also a 6 minute AMRAP which I smoked. It felt amazing.
I hope to keep up the blogging to share my experience over the next 5 weeks.
Dinner last night:
Huge turkey burger (green onions, mustard, and S&P for seasoning)
roasted asparagus
Breakfast:
2 eggs over easy
1.5 whole foods breakfast sausage links (AMAZING)
about 15 blueberries (I refuse to throw away good berries--once they are gone, they are gone)
coffee
Sunday, January 16, 2011
Day 2 Paleo
A bit hungrier today, but feeling good. No headaches. Woke up with a ton of energy today to tackle a lot more unpacking and a daunting amount of stairs! That was the workout....unpack and organize for time.
B: 2 thick slices of turkey, bacon, pear, coffee
L: leftover talapia, blueberries, blackberries, .7 oz gouda (ok, not paleo, but I can't throw away expensive cheese and I figure an ounce every few days won't kill me, right?)
S: small apple w/ sunbutter
D: burger, broccoli, sauted onions and mushrooms w/butter
S: Clementine
Probably a bit too much fruit...I'll have to dial in the veggies into my lunch and snacks.
B: 2 thick slices of turkey, bacon, pear, coffee
L: leftover talapia, blueberries, blackberries, .7 oz gouda (ok, not paleo, but I can't throw away expensive cheese and I figure an ounce every few days won't kill me, right?)
S: small apple w/ sunbutter
D: burger, broccoli, sauted onions and mushrooms w/butter
S: Clementine
Probably a bit too much fruit...I'll have to dial in the veggies into my lunch and snacks.
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