Posts Tagged by sit-up

Week 2 of the Lurong Living Paleo Challenge Including WODs 3 & 4

Lurong-Week2

Week 2…not a big fan of week 2.  The lack of energy I experienced in week 1 carried through into last week and actually got worse. Towards the end of the week I was actually getting light-headed and my vision was getting blurry.  That made me a little nervous. I also found myself to be VERY hungry.  

So after 5 days of strict Paleo, I decided to throw caution to the wind on Friday and listen to my body.  I ate bread, a small amount of cheese, potatoes and had a few cocktails…I basically stuffed my face and I felt GREAT!    I’m not really sure what that means, but all I know is that it helped. 

When the challenge started, our coach asked us to monitor our calories for a few days and look at our macronutrient consumption. What’s a macronutrient you ask?  Well they are the 3 main sources of food that provide energy: protein, carbohydrates and fat.  The percentage of each macronutrient you consume depends on your body type and your weight.  Here is more information on how to calculate all of this that he posted on the CFM blog:

Body Type description and macronutrient estimates:
Ectomorphic – Naturally thin and skinny limbs -(thyroid dominant, fast metabolic rate, high carb. tolerance) – protein: 25%, Carbohydrate – 55, Fat – 20%

Mesomorphic – Naturally muscular and athletic build -(testosterone dominant, moderate carbohydrate  tolerance).  Protein – 30%, Carbohydrate – 40%, Fat – 30%

Endomorphic – Naturally broad and thick – (Insulin dominant, slow metabolic rate, low carb. tolerance) – Protein – 35%, Carbohydrate – 25%, Fat – 40%

Determining Caloric needs:
To determine calorie needs, match your activity level and goals to the below information.  This will lead you to the right equation for your goals.  Once you found the equation, multiply your bodyweight in pounds by the given multiplier.  This will yield you your daily caloric estimate:

An example of how this works:
140 lb., moderately active woman interested in fat loss would begin by taking in between 1680 (140 lb x 12) and 1960 (140 lb x 14) cal/day.

Chart:
Sedentary (minimal exercise – 2x/week) fat loss = 10-12, weight maintenance = 12-14
Moderately active (3-4 x a week), fat loss = 12-14, weight maintenance = 14-16 
Very Active (5-7x a week), fat loss = 14 – 16, weight maintenance = 16-18 

Macronutrient split:
Once you determine your proper caloric intake use the first chart above to determine your body type and the proper macronutrient split.   Then calculate your proper split for proteins, carbs., and fats for the day.

Ok so according to this I’m Endomorphic and I need to consume 2,300 – 2,700 calories per day for fat loss.  That’s A LOT of calories!!  When I recorded my calories for the first few days, I was only coming in around 1,900, but that felt like it was more than enough.  I guess not when you consider the amount of exercise I’ve been doing.  Sounds like it’s time to get eating!  

I’m going to keep trying my best at this diet, but if my body tells me it needs something I’m going to eat what I feel is necessary.  I’ve already dropped to only being in the top 39% when it comes to diet in the challenge, so clearly I have no aspirations of winning 😉

Lurong-Week2-Diet

Now, let’s move on to the workouts!  I actually really enjoyed WODs 3 & 4 compared to the suck fests that were WODs 1 & 2.

WOD 3 – The Hang Power Clean Sprint (Level II)

Time Limit: 5 minutes

  • Descending ladder of hang power cleans, 65# (10-8-6-4-2)
  • Ascending ladder of shuttle sprints in 10m increments (20m-40m-60m-80m-100m)

The rep sequence begins with 10 cleans and a 20m sprint, proceeding through the ladders until complete.

A 5 minute time cap?  That’s not a lot of time at all!  Level III had 95# cleans, which I could’ve done but not quickly so I opted for Level II.  I was pretty confident that I could finish in under 5 at 65#.  And I did!  I moved through this WOD fairly easily banging out the first 2 sets of cleans and the shorter runs.  By the 6 reps of cleans, the bar started feeling heavy but I kept it steady.  I think the worst part was the last 100m run.  I felt like I was moving in slow motion as my quads were starting to burn out.  In the end, I finished in 4:25 and was VERY happy with that!

WOD 4 – The TT2B Chipper (Level II)

Time Limit: 10 minutes

  • 50 Thrusters, 45#
  • 50 Ab Mat Sit-Ups

The athlete must complete all 50 Thrusters before moving on to the next movement.

Lurong-WOD4

This WOD is called TT2B because Level III has Toes to Bar instead of the the Ab Mat Sit-Ups.  I can barely get one T2B, which is why I opted for Level II.  

Before the WOD, I warmed up with the class and did the first part of the workout which was overhead squats and 1 1/4 front squats.  I hit a new overhead squat PR at 85# and warmed up my legs with some 95# front squats.  Now bring on those thrusters.  45# is pretty light for me, but I still wasn’t sure how long  50 of them would take.  I was shocked that I did 20 in about the first 45 seconds…whoa!  My problem with thrusters is that my wrists start to hurt after a while, even when I where wraps.  So after the initial 20, I had to take a break every 10 reps and shake my wrists out.  I ended up finishing all 50 in 3:30…not bad!  

Besides making me a little dizzy from all the up and down, Ab Mat sit-ups are no big deal and I got through all 50 of those at a steady pace.  My final time was 5:42 and I was VERY happy with that.  Like I said, I really didn’t know what to expect and I was concerned I might not finish within the 10 minute cap…clearly that was no big deal.

Turkey-Curry-Meatballs

Last night, I made these great Turkey Curry Meatballs for dinner to start the week off right…YUM! After 2 cheat days this past weekend, I’m back on track for the rest of the week until Friday when I head to Walt Disney World for The Twilight Zone Tower of Terror 10-Miler and to indulge in the Epcot International Food & Wine Festival.  All bets are off there!  

So goals for this week are to eat more, eat smart and work hard.  It’s a testing week and I’m hoping for a new dead lift PR tonight…let’s go for 230#!!

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One Year of CrossFit

Sarah_Chalkmonster

One year ago today I walked into my first On Ramp class at CFM.  I was excited to start this journey, but terrified at the same time. It seemed like complete chaos in there.  The music was blasting, barbells were dropping and people were moving all over the place in some sort of strange dance I didn’t know the steps to.  It was thrilling to watch and I couldn’t wait to join in.  

CFM

During that first class we went over proper form and movement set up: shoulders back and down, squat stance, etc…  It was like a whole new way of holding my posture and moving my body, something that has now become second nature to me.  Our first WOD was a few key movements for time:

  • 200m run
  • 15/12/9 of:
    • Air squats
    • Push-ups
    • AbMat sit-ups
  • 200m run

I finished this in 10:45.  Not great, but not too shabby for my first day.  I’m sure I could shave at least 3 minutes off that time today….going to have to give it a try soon.

Since then I have made some pretty impressive (in my opinion) improvements to my strength and fitness.  Here are some of my weight improvements from the first time I did the movement:   

  • Dead Lift: 63# >> 220#
  • Back Squat: 53# >> 145#
  • Front Squat: 58# >> 128#
  • Overhead Squat: 43# >> 73# 
  • Squat Clean: 45# >> 73#
  • Power Clean: 63# >> 103#
  • Thruster: 33# >> 75#
  • Close Grip Bench: 48# >> 90#
  • Shoulder to Overhead: 33# >> 85# (split jerk)

I remember during that first week when I picked up my first 33# barbell, I thought it was SO HEAVY!  It never even occurred to me that I could lift over 200#.  Crazy!

220# Dead Lift!

220# Dead Lift!

Not only am I stronger, but my running has improved a great deal!  With minimal running training, I was able to PR my 5K time by 4 minutes, my half marathon time by 8 minutes and somehow complete a full marathon!  I don’t think it would’ve been possible without CrossFit.  

Christopher-Martin-5K

CrossFit has changed my life in more ways than I could have imagine.  It has not only made me physically stronger, but the emotional strength that has come out of it was unforeseen and just as rewarding…if not more.   I read a great article yesterday about how those who do CrossFit are “a society of those who simply want to be better” and this is 100% the truth.  It has given me the confidence to just be better.  To be better to myself and to others.  To strive to reach what I see as the unreachable.  To look my fears straight in the face and tell them to fuck off…I got this. 

CFM has become a second home for me.  I look forward to going there and that is something I have NEVER said about any other gym.  The only other place I look forward going to and torturing myself is Walt Disney World for a race, but that has a ton of other positive things surrounding it.  But CFM is different, I can go there and not be judged.  I have amazing coaches who not only look out for my well-being, but also push me out of my comfort zone.  Just yesterday, 2 different coaches told me to go up in weight and I’m so glad I did.  It’s pretty awesome to know that people have faith in your abilities even when you don’t.  

Barbell

And then there are the friends I have made.  I am lucky to have found a positive, supportive group of people through CrossFit who not only push me to be better, but make me laugh everyday. They make working out fun because let’s be honest, if we didn’t laugh our way through a lot of the WODs we would be miserable…they are HARD!  Plus it’s really cool to see everyone’s progress over time and how each of us have our own strengths.  Having this support system to talk about tough workouts with or to make me go on days where I’m just not feeling it has probably been the best thing to come out of CrossFit.  Totally unexpected and totally awesome.   

CFM-Girls

While I have made tremendous strides in my fitness this past year, I’m still nowhere near where I want to be.  Body weight movements are still very difficult for me.  Pull-up, push-ups, burpees, box jumps…REALLY HARD.  In fact, I can’t do any of them without scaling down or having some sort of modification.  I know if I lost weight these things would be easier for me, but I sadly have a love affair with food and booze that is difficult to break up with.  I am eating MUCH better these days and try to eat clean 80% of the time, but I’m not perfect and still love my bread and martinis.  I know I’m getting stronger and leaner so this will come with time and practice.

Clearly, I love CrossFit.  It has made exercise fun and coming from me that’s saying something!  I used to HATE weight training and dreaded doing it with a passion.  I would do these repetitive exercises alone in my basement and just be bored to tears.  To actually look forward to power clean practice is mind-boggling to me.  I don’t foresee stopping anytime soon and all I want to do is GET BETTER.  With every PR I hit, the more exciting this sport becomes and the more I want to keep going.  Yes it’s hard, yes it hurts and yes I must be crazy, but I love it 🙂  

I must be crazy if I'm smiling on an Air Dyne!

I must be crazy if I’m smiling on an Air Dyne!

Have you tried CrossFit?  
If so, what have you learned from it?
If not, are you interested in trying it?

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