Yay!

Guess who has 2 thumbs and reached her July CrossFit goal this morning?

ME!!!!

source (so I'm not going to lie...kicking into a handstand didn't really hurt.  It was more of a mental victory than a physical victory, but still a victory!!!!)

Just yesterday I posted how close I was to accomplishing a handstand.  Well, this morning after our warm up was goal work time.  I got into position, hands over my head, then touched them to the ground while kicking off.  I felt myself hit the wall. Shrill screams of excitement followed.  Everyone thought I had broken my skull except my coach, Megan, who was standing right next to me.  She saw my handstand in all its wobbly, crooked, less than 2 seconds glory. High fives and hugs ensued. 

So I tried again. And failed.  And again.  And failed.  And again.  And failed....  

But that is okay.  My goal wasn't to do 2 consecutive handstands, it was to do one.  It was by no means perfect, but its only July 26.  I have 5 days to work out the kinks. :)


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After kicking into a handstand, we did this WOD. 

Oh, and my sister accomplished her July goal of completing a workout with only one pull up band.  Congrats, Sarah!

What an awesome start to the day!

Now I need to set an August goal and get to work.  Maybe a 1 minute handstand hold?  Who knows, maybe by the end of the year I'll be able to do handstand push ups. 

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Do you set goals regularly? 
This is something we just started at CrossFit and I'm loving it! Obviously, it's helping me progress.

The Difference a Year Can Make

One of the reasons I am obsessed with CrossFit is because you are able to track your progress.  Thursday, I completed "Lumberjack 20" for the third time in my CrossFit career.

"On Nov. 5 2009 at 1:34 p.m., a terrorist named Major Nidal Hasan attacked fellow soldiers and civilians at Fort Hood, TX. He killed 12 soldiers and one civilian and wounded 43 others.

SPC Frederick Greene, 29, of Mountain City, TN, PFC Aaron Thomas Nemelka, 19, of West Jordan, UT, PFC Michael Pearson, 22, of Bolingbrook, IL, and SPC Kham Xiong, 23, of St. Paul, MN, along with eleven of the wounded were active CrossFitters in the 20th Engineer Battalion, home to Lumberjack CrossFit."

20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m

*These were the men's prescribed weights. 

The first time I tackled Lumberjack 20 on November 9, 2010: Finished in 29:29 (90# deadlifts/20# KBS/25# OHS/blue & green band pull-ups/ 20” box jumps/15#-each side- dumbbell squat cleans)

The second time on July 18, 2011: Finished in 36:45 (135# deadlifts/25#KBS/45# OHS/blue & green band pull ups/20” box jumps/20# ES dumbbell squat cleans)

     My time increased (by a lot) but so did my weights. 

Thursday, my third time, July 12, 2012: Finished in 34:58 (155# deadlifts/35# KBS/45# OHS/blue & red band pull ups/20" box jumps/20# ES kettlebell squat cleans)

     My time decreased and my weight increased! Progress, people. While I  increased weight on deadlifts and kettlebell swings and used smaller pull up bands, my weights remained the same on overhead squats and squat cleans.  I still struggled with both.  (I actually started with 25# dumbbell squat cleans, but dropped down after 2 reps because I knew it would take me all night to finish.  Plus, I was exhausted and my form was awful.) This just goes to show me these are areas on which I need to focus.  Also, I think I could have used heavier weight for the kettlebell swings, but I've never attempted more than 35# and didn't even consider it at the time.

I've decided to really concentrate on lifting heavier. My sister and I had a conversation about whether you should lift lighter and finish quicker or lift heavier and have a slower time.  I always  feel much more tired and like it took much more work when I use heavier weights.  This is going to be a big push out of my comfort zone, because I love more cardio driven exercises and heavy stuff makes me nervous!

Last weeks workouts:
Monday-rest
Tuesday-AM CrossFit
Wednesday- AM 3 mile run + tabata
Thursday-AM PM CrossFit
Friday-CrossFit
Saturday-run or AND CrossFit
Sunday-run or bleachers

Even though I skipped Wednesday and Sunday workouts, I went to CrossFit four times and added a run on Saturday.  Not too bad.

This week's plan:
Monday-3 mile run and foam roll already slept through it...not a great way to start the week
Tuesday-AM CrossFit
Wednesday- AM 3 mile run
Thursday-AM CrossFit
Friday-CrossFit
Saturday-longish run (at least 5 miles)
Sunday-run or bleachers

Other goals this week:
-No eating after work on my late days. 
-No TV after work on my late days...if I'm too wound up to sleep, I will read in bed.
-Lift heavier at CrossFit (see above)
- continue to work on July goal of kicking into a handstand (I'm getting so close!!!)
-eat strict Paleo Monday through Friday
-Not binge on Sunday (I have gotten into a bad habit of overeating at my mom and dad's house on Sundays.  Yesterday it was jambalaya, ice cream, and the most delicious oatmeal, white chocolate chip, and cranberry cookies!)

Are you a cardio queen (or king) or a weights warrior?

It's My Party and I'll Cry If I Want To

What am I crying about?

The fact that I have already tragically FAILED at this plan.   Pure gluttony has overcome me and I've eaten so much junk (especially cake) and drank so much beer that it is ridiculous.  Also, I have not run...AT ALL!  Still at a whopping 5 miles since my half marathon 2 weeks ago.  The only positive is that I added an extra CrossFit class Saturday morning.  A hangover+CrossFit= a Saturday of unproductivity.  Post CrossFit, I was useless.

What else am I crying about?

The fact that I'm 27 today.  Seriously.  Typing that brought tears to my eyes.  Why is 27 so much harder to swallow than 26?

Enough with the pity party....



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I'm going to celebrate my birthday by having a Pronia's muffaletta for lunch, doing this WOD after work (and I'm going to attempt it as prescribed! Eeek!), and having breakfast for dinner (per my request) at my parent's house.

My new goal: be active every single day for the rest of the year. That means at the very least, walking with my brownie. 

I'm off next week, so maybe I can throw in a couple of 2 a days.  Since I seem to have no self control when it comes to food, I will focus on exercise.  Then, start fresh in the new year.

How did you celebrate your last birthday?  Did it involve cake or exercise or both?

Probation

With all the half marathon excitement, I forgot to evaluate my November goals and set new goals for December!

November report card:

- Post at least one recipe a week on the blog.  C  75%  I posted this, this, and this.  3 out of 4.  Okay, so only 1 was kind of original, the others were links to recipes I made.  So, C-. 

- Continue to follow my half marathon training plan so that I am physically and mentally prepared for the race on December 3rd.  A+  I did it!  Although it was physically and mentally challeging, I kicked that half marathon's butt!

- Complete 90% of my Christmas shopping, decoration, and wrapping.  F+  Epic fail.  I still have yet to buy or craft the first present. :( I'm so over Christmas.  Bah Humbug!

source

- Stick to my budget! Eh...C?  The good news: I got a raise!  So I will have a teensy, tiny bit more of wiggle room in my budget.

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- Cross train 3 times a week.  D.  I have dropped down to 2 days a week.  And last week only 1, and the week of Thanksgiving only 1.  Gotta get back on track so I don't gain any holiday weight!

What a disgraceful report card! An A, 2 C's, a D, and an F.  This would land me on academic probation.

December goals:

-run 4 days a week, including one long run (>8 miles) and one speed run.  Instead of starting from scratch for my planned March half marathon, I want to keep up my current training.  I also want to get faster.  Instead of 3 runs a week, I want to up it to 4 so I can get some shorter, faster runs in.

-cross train 2 days a week, and increase weights to really push myself.

-eat super clean on a daily basis, so I can splurge for holiday events. I'm not going to lie to myself or to you and say that I won't touch delicious treats floating around this time of year.  (Not to mention the boozing that is guarenteed to take place!) It's inevitable, so I will just be good when it's easier to be good, like during the work week when I'm home alone.

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-have a more positive attitude about the holidays and my birthday. I'll try not to have a blue Christmas, but for some reason this time of year really depresses me.  Not to mention the fact that I'm turning 27.  That number makes me sick to my stomach.  I typed it, got nauseous, deleted it, typed it, and sighed. Where have the past 5 years gone?



Do you have any goals for December?

Report Card

This is the post I have been avoiding for 4 days. 

Last month,  I decided to start setting monthly goals.

The beginning of November means it's time to set new goals and.....dun-dun-dun. It's evaluation time.

October Goal Evaluation

-Follow my half marathon training plan religiously. Grade: B-.  I skipped one speed run and procrastinated a long run.

-Eat extremely clean during the week. Grade: B-.  With the exception of this and this, I did really well.

- NO shopping. Grade: D.  Old Navy's sale got me on this one.

-Cross train 4 days a week.  About a week into October,  I made a decision to only cross train 3 days a week.  4 was just too much.  I was irritable and worn out.  Grade: W.

- Watch less TV. Grade: A-.  I definitely have been watching less TV and getting more productive things accomplished, but I could still cut back on the boob tube time.

- Be a more attentive friend. Grade: B+.  I have made conscious efforts to keep in touch with friends I don't see during the week, and try to stay updated on what is going on in their lives.  There is definitely room to improve.


If I was still in school and recieved these grades, I would have cried. :(  Completely unacceptable.  I am not a "B" student, I am an "A" student! 

That being said, next month I must do better!

source - sorry for the vulgarity, but too funny!

November Goals

 - Post at least one recipe a week on the blog.  I only posted one in October, although I know I invented more.  :(

- Continue to follow my half marathon training plan so that I am physically and mentally prepared for the race on December 3rd. 

- Complete 90% of my Christmas shopping, decorating, and wrapping.

- Stick to my budget! I have created a spreadsheet.

- Cross train 3 times a week.

- Eat clean, nutritious foods.  It's going to be tough with the holiday, and I can splurge a little, but pass on the "okay" stuff and have a little bit of the "it's so delicous and I only get it once a year" stuff.


I am determined to make the dean's list for November!

Source

Were you concerned with grades when you were in school?  

 I was obsessed with my grades.  If had just one "B", I would be upset.  In all of my high school and college course, I only made 2 "C"s and both distraught me. 

Sproutin' Goals

I have decided to start setting monthly goals and then evaluating said goals at the end of the month.  My new goal to start setting goals was inspired by Errign at Errign's Adventures and Chelsey at Clean Eating Chelsey.  They both do this monthly setting and evaluating of goals.

So here it goes for October:

-Follow my half marathon training plan religiously.  This means over 68 miles this month! 

-Eat extremely clean during the week, especially pertaining to my toxic relationship with sugar.  Seriously, it's like that guy who you know is such a bad idea but you keep going back to him. And afterwards you just hate yourself.  Then you forget about how bad he/it made you feel and you go back again!



- Budget, budget, budget.  This means NO shopping.  Except for necessary groceries.  And maybe some pants for work. But that's it!

- Cross train 4 days a week.  2 at CrossFit and 2 at Bleacher Club.


                                  

- Watch less TV and spend more time reading, taking Lola for walks, and working on other projects around the house.  It seems like I used to get so much more done before we installed cable.

- Be a better friend.  I've been pretty self absorbed lately and haven't been attentive to the ongoings in my friend's lives.

Okay.  So y'all have to hold me to it.  Goals set, now I have to put the actions into motion to meet them!


Now for something completely different

Do y'all ever play the game "I never" with your friends? 

You say the thing you've never done and if someone has done it they put a finger down.  Or in the drinking game version, they take a sip of their drink.  When someone has all 10 fingers down, they loose.

My friends and I have played a million times.  I know way too much about what they have done and what they haven't done.  We've played so many times that it isn't even fun anymore, because we can't come up with anything to say that we haven't said before.

But, I discovered a new I never. 

I never ate brussel sprouts.  Until today.

Insane. I know.  Lots of cabbage, turnips, and greens on the dinner table growing up, but no brussel sprouts.

I heard they tasted like little baby cabbages and I love cabbage, so when I saw these at Sam's, I had to buy some.

Fall has had me in the roasted vegetable mood.  So far, I have roasted squash, cauliflower, green beans.  Tonight was a supper of roasted brussel sprouts, roasted broccoli, roasted cerub tomatoes, spring mix, leftover sauteed onions and mushrooms, boiled egg whites, and some fat free feta. 

It was delicious and super filling.  Salads like this make you forget you are eating healthy.

The brussel sprouts were like dense, stinky little mini cabbages with a more intesnse cabbage flavor.  Good, but I think I prefer cabbage.

Leftover roasted cabbage, roasted tomatoes, roasted broccoli, and feta with a grilled red fish filet for lunch tomorrow.  At work, whoever uses the microwave after me is going to get a nose full.


I have lots of brussel sprouts left.  All you brussel sprout veterans, do you have any recipe ideas/suggestions?

How often do you set goals?  Monthly? Weekly? Once a year?  At all?

Bring on the Fall Weather

At Home Workout

In case you were wondering, I decided on doing 100 burpees for my at home workout yesterday.  It took me 13 minutes.  This seems entirely too long to me....I should at least be able to complete 10 burpees a minute. So, new goal: 100 burpees in under 10 minutes.

This was obviously a very short workout, but hey, its better than nothing and was a quick way to burn 150 calories.  Working out in my living room was kinda great because it was air conditioned, I could do it in just a sports bra and shorts without feeling insecure, and the tile floor was cold and wonderful after burpee mania.


AM Run

This morning I ventured out in the misty rain for a run.  I ran along the lake front; Lee and it's wind made the lake super choppy.  I always love to be around the water, but there is something so calming to me about choppy waters.  I think it reminds me of ocean waves at the beach.  (Speaking of Lee, did anyone catch the LSU game last night?  Wow!  What a game...Geaux Tigers!  Unfortunately, McNeese lost. :( )

4.5 miles! I had to walk a little on the last quarter of the run due to a side stitch, but after it subsided, I finished strong.   Also, my iPod died about half way through and I stepped in dog poo. :(

But the 77 degree weather made up for it.  It's amazing how much more enjoyable a run can be when the weather is cool!  It made me so excited for fall.  Predictions are it supposed to be in the 60's some mornings this week.  I plan on taking full advantage of this and getting in as many runs as I can. 

Official half marathon training starts when I get back from the Dominican, which is a week and a half away!

Text Message Workout

Because the weather is dreary, there is nothing to do besides sit around and eat, and Mike loves to find new ways to torture me, he texted me, challenging me to an impromptu work out. This girl doesn't back down from a challenge.

Rules: At 4:30 he would send a text with the workout plan and we begin  immediatelly at our respective houses.

The text was as follows:
"Ok challenge starts, Lets Go!!! 5 min jog in place.
5 rounds
30 mountain climbers
20 push ups
30 bike crunches
20 side burpees each side
30 tri dips on chair"

30 minutes and 250 calories later, I was sprawled out on that cool tile floor panting. 

Not my idea of a relaxing Sunday afternoon, but as with all workouts, I'm glad I did it.  I needed the extra calorie burn after all the munchies I ate during the game last night!

Why are you excited about fall?
For me, it's cool, crisp running weather and tailgating!

Mission Somewhat Accomplished

Remember my goals I set last week?   Here is a recap of how I fared:

1. Running 12 miles.  FAIL

I ran a total of 6.5 and walked a total of 4.5.  So I was short 1 mile and walked almost half. 

Lola moved in yesterday! :) She wanted to see the neighborhood, so I opted to take her for a long walk rather than run last night. I chose being a good momma over accomplishing this goal.  I'm okay with that! 

 

2. Eat clean. FAIL

Saturday was cheat day.  I was awful...roast, rice & gravy, beer, coconut margaritas, hamburger, chips & dip, ice cream, etc.  This day was my only cheat all week, though.

3. Less dairy.  PASS

I still ate my fair share of yogurt and cheese (especially in my cheesy eggplant lasagna), but I chose boiled eggs, nuts & seeds, and protein shakes over string cheese for snacking.

4. Push myself at workouts. PASS

All I have to say is two a day.  I mean business.

5. Finish painting and hang curtains. PASS

I can't take much credit for this.  My mom was a HUGE help with the painting, and a handy friend hung my curtains for me. :)

My goals this week are the same.  12 miles, eat clean, and pushing hard at every workout. I also want to start taking Lola Beans for long walks in the evenings after my Bleacher Club and CrossFit workouts.

New Week, New Perspective, New Goals

Okay.  It is time to reevaluate my goals.  I'm not feeling on track.  My shorts are still nowhere close to buttoning.  And I've made plans to go boating for labor day weekend.  Eek!  This means me in a swimsuit in front of people!

This is why I have decided to set some shorter term goals to help me reach my long term goals. 

This week, I will:

1. Run a total of at least 12 miles in addition to my regular Bleacher Club and CrossFit workouts.  If this means waking up at 5:30 AM, so be it.  I WILL get these runs in!

                                     

2. Not cheat with my eating.  No more cookie binges!  No more beer! Clean eating all the way!

                                          


3.  Lay off the dairy.  My go to snacks of late have been yogurt, string cheese, and more yogurt, on top of the cheese and sour cream I have been using in my meals.  I always opt for fat free or lower fat, but I still feel like I have been eating entirely too much dairy.

                                    

4.  Push myself at my workouts. I will not take the easy way out.  I will finish every rep strong.

                                      

5. Finish painting, hang curtains, and put some things up on the bare walls.  Ugh.  I have one room left to paint; I primed it yesterday.  It is going to take at least 2 coats of paint.  Hopefully I will be done by Thursday.


The massive bag of pecans I stole from my parents' house inspired my dinner last night. 

The best salad I ever ate was at Commander's Palace in New Orleans, and it consisted of mixed greens, candied pecans, peach slices, and blue cheese crumbles.  So I used the pecan and blue cheese combo, reminiscent of that perfect salad.


Mixed greens, garden fresh peppers, asparagus, a few chopped pecans, chicken, a light BabyBel blue cheese, sugar free Raspberry vinaigrette, salt, & pepper.

 

Yum! The pecans were so good!  And just a few add so much flavor. The raw asparagus adds a crunch, and the cheese was creamy and delicious.

What is the best salad you ever ate?
& What is your favorite nut? Mine is definitely pecans.  But I love all nuts!

Goals = Results

My lack of fitness success lately can be attributed to my lack of goals. I see more results when I am working toward something....a "measure in", a 5 miler, a warrior dash.

Without a focused goal, I have been going through the motions; showing up to the gym and doing as I'm told, and not really pushing myself. So I have a new set of fitness goals! 

                                     Me & Andrea after finishing a Warrior Dash in Austin last fall



1. Fit into my shorts and my favorite pair of white linen pants, all bought last summer.  I refuse to buy new ones! To reach this goal, I'm going to really have to focus on nutrition! 

Target "goal accomplished" date: September 15, 2011 - the day I leave for Punta Cana!

2. Run a half marathon.

Target "goal accomplished" date: November 19, 2011.  The "Seawall Half-Marathon & Crabwalk" in Galveston, TX.

3. Complete an unassisted pull-up.  It's a catch 22...I hate upper body strength training because my upper body is so weak, but it will never get stronger unless I challenge myself, up the weight, up the reps, and lose the pull up bands. 

Target "goal accomplished" date: December 31, 2011