Posts Tagged by workouts

Well That Was Pretty Awesome!

I went to CrossFit today less than enthused due to some tight hips, sore ankles and an overall feeling of lethargy due to the mass quantities of bad (but oh so good) food I have consumed over the past few days.  Little did I know that I would be working out right next to one of the fittest women in the world, Kaleena Ladeairous.

Now I’ve known that Kaleena works out at my gym because the owner is her trainer, but I haven’t had the privilege to see her work out in person.  I had watched her place 3rd at the CrossFit Games Northeast Regionals back in May and then cheered her on at the CrossFit Games a few months later, but watching her close up was damn impressive.   

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Besides being thoroughly impressed by her continuous string of muscle ups (something I don’t think I will EVER be able to do), I was actually fascinated to see her struggle.  Ok, not in a malicious way, like “hey I like to see people go through hard times” but in a motivating way.  I might never be able to do the workouts that these elite athletes do, but to see that it’s not easy for them is kind of nice.  I go to CrossFit multiple times a week, put in 110% of my effort and many times I am brought to my knees by a workout that I thought would be easy for me.  I leave defeated and questioning my abilities.  But knowing that even the best of the best have those same struggles, yet keep moving forward towards their goals, makes me feel even stronger.     

And here is why CrossFit is awesome.  I can’t keep up with the fasted runners or have the skill to even practice with professional athletes.  But with CrossFit, I can put in the work side by side the fittest in the world and still just as strong and powerful as they are.  Yes I might not have the same amount of weight on the bar and I might not be able to row as fast, but I am doing the same movements and that is pretty rad!

So thanks Kaleena and thanks to all of the athletes who push themselves to the limit everyday.  You are inspiring people like me who love the sport and want to get in the best shape of our lives.  You challenge yourself and therefore encourage us to do the same.  Thanks for turning what I thought was going to be crappy workout today into and awesome experience!

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

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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 😉

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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.

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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.

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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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Week 1 of the Lurong Living Paleo Challenge

One down, seven to go.  I have to say that I’m not finding the switch to the Paleo diet all that difficult since I’ve been trying to eat clean since July.  However I would allow myself a few cheats on the weekends along with cocktails, so this time it’s definitely much more strict.  I was actually very proud of myself when B and I went out for lunch on Sunday and I ordered a burger with no bun and no cheese and substituted a salad for fries.  That’s will power right there!

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It was actually pretty good!  I might have missed the sweet potato fries a bit, but I’ll live.  For the challenge we only have to record if our meals were CLEAN or CHEAT.  That’s pretty easy!  Here the run down of Week 1:

  • Monday – Clean
  • Tuesday – Cheat meal for B’s birthday dinner
  • Wednesday – Clean
  • Thursday – Clean
  • Friday – Clean
  • Saturday – Cheat meal for our anniversary dinner, plus numerous cocktails that evening
  • Sunday – Clean

Ok not too bad for the first week considering all of the celebrations.  My goal this week is to get all the way through without one cheat.  I know Friday is going to prove to be hard for this since I generally like to unwind after a long week at work, but I’m going to try my hardest.  Meal planning has been the key to making this work for me.  On Sunday I grilled up a big batch of chicken and today I have more carnitas in the slow cooker…I really can’t get enough of those!  I also plan on making some Curry Turkey Meatballs later this week.      

As for noticeable changes, I haven’t seen many.  But the two things that are standing out the most are my improved sleep and my lack of energy.  Sleep has been great and I’m definitely going into a deeper sleep than I have in quite some time.  Waking up feeling resting is really nice, but I do need to get MORE sleep.  Closer to 8 hours would be ideal. 

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FitBit Stats

The lack of energy I’m experiencing is frustrating, but apparently it’s normal for the first few weeks of the challenge.  I had a horrible WOD yesterday and just felt an overall sense of weakness.  Not fun.  I still have one more challenge WOD to do this week (read the recap of the 1st two here) and hopefully I will feel a bit better to bang out a good time.  This one is The Hang Power Clean Sprint, a 5 minute time cap consisting of:

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

I will once again be doing Level II, which is 65# for the cleans.  I’m just hoping I can get all this done in 5 minutes…I’m pretty sure I can.

So far the challenge has been really fun and it’s been great to have a great support group at the gym.  For some reason it is easier to do these things when you’re not alone, plus there are other out there to hold you accountable.  Bring it Week 2…I’m ready!

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Lurong Living Paleo Challenge: WODs 1 & 2

As part of the Lurong Living Paleo Challenge, all competitors must complete 10 WODs (workouts of the day).  During Phase I of the challenge (Weeks 1 & 2), three of those WODs must be completed.  These will be used as a benchmark and will then be repeated in Phase III to determine body composition improvement.  Each WOD has 3 levels of difficulty and athletes can choose which level they want to do based on their current skill level.  

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I’ve tackled WODs 1 & 2 already and here’s how they went…

WOD 2 – The Lurong Living Original Remix (Level II)

Time Limit: 12 minutes

  • 100 Kettlebell Swings, 25#
  • 100 Burpees

Athletes are allowed to partition the reps any which way they like.

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I decided to start with off with WOD 2 on Friday because it is clearly the worst out of the bunch and I just wanted to get it over with.  I dread burpees (they always give me bruised knees!) and knew there was no way I was going to get through all 100, but I gave it my all. My game plan going in was to break up the reps 10 x 10, but after talking with Coach Ryan prior to the workout he suggested 20 reps.  Hmmm…  I knew I couldn’t hold that up for the whole WOD, but I figured if I could bang out 20 burpees right off the bat that would give me a good start.  

Not the best idea.  I was fine after 10 burpees, but by 15 I was feeling it.  I stopped the first round at 18 and moved onto some swings.  Well that 25# kettlebell now felt insanely heavy!  I did 15 reps and moved back to the burpees…12 more to bring me to 30, then 15 more swings.  I was already shot at this point and probably more than halfway through the time cap.  From then on I switched to 5 burpees and 10 swings for the rest of the time and ended up finishing with 50 burpees and 80 swings complete.  Not what I was hoping for.  This WOD was the suck!  I think if I stuck with the 10 x 10 method or even 5 x 5 I would’ve been much better off, but I’m not redoing this one…no way!

WOD 1 – The Triplet Teaser (Level II)

Time Limit: 18 minutes

21-18-15-12-9-6-3 of:

  • Wall Balls, 14#
  • Dead Lifts, 65#
  • Box Jumps, 16″

Step up or down is allowed for the box jumps.

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I had been going back and forth on whether to do Level II or III for this WOD.  The difference between the 2 is a 10# increase in the dead lift and a 4″ increase in the box jump, the wall ball weight is the same.  I know the dead lift weight wouldn’t be a problem since I can lift well over 200#, but it was the box jumps that were holding me up.  Box jumps are my GOAT (a movement you just plain suck at).  I can barely jump on a 16″ box and 20″ is just out of the question.  Thankfully we were able to step up on the box for this WOD, so I tried them out beforehand.  16″ was fine to step on but 20″ seemed very difficult.  Add in the wall balls and dead lifts and I knew my legs would be shot.  So I went with Level II.

Those initial 21 wall balls were a doozy.  If you’re not familiar with a wall ball, basically you drop down into a squat and throw a weighted ball into the air, catch, repeat.  They look like this:

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These always make me a bit dizzy from the up and down movement while looking up, so when I turned to do my first set of dead lifts I was a little disoriented for a second.  The dead lifts were fast as expected and the box step ups weren’t too bad as I alternated the leading leg every 5 reps.  I moved through the entire workout pretty steadily and by the time I finished the 12 rep set, I knew I was in the clear and just flew through the rest.  I finished the entire WOD in 13:53 and was really happy with that.  But when I finished, I was kind of wishing I had done Level III.  It probably would’ve taken me 15-16 minutes to finish, but I could’ve done it.  I really need to start pushing myself harder!

All that’s left for this week is WOD 3 which is a combination of hang power cleans and sprints…should be interesting.

What is your GOAT?

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Lurong Living Paleo Challenge

Lurong Living LogoToday I begin the Lurong Living Paleo Challenge…say wha?!?  Well, it’s an 8-week challenge designed to transform your life and improve your performance in the gym.  Sounds interesting right?  Here’s how it works:

  • 8 weeks
  • 10 WODs (workouts of the day)
  • Strict Paleo diet (no grains, dairy, legumes, refined sugars, alcohol, etc…)
  • Body measurements
  • Support charities
  • Community support
  • The chance to win $100,000!

I am READY to make a change!  I have spent the last 3 weeks traveling and eating things that I know are bad for my system.  My UC is starting to show me who’s boss and I need to take control back of my body.  I think what I’m most excited about is the opportunity to improve my workouts.  I really want to challenge myself and see what I can do.  By hopefully trimming down and toning my body a bit, my workout performance while increase and even my running might improve!

I will be documenting this whole journey including the various workouts and some new recipes I’m working on.  I hope you will follow along!

If you are interested learning more about the challenge visit their site and check out the video below.  Registration ends tonight at 11:59 pm, so why not take the leap and just join me???