I've hit a wall...

How do I get over it???
I've noticed that over the past few weeks, my strength and wod performances have not been as good or improving as much as I was in the past. I've also been feeling a little less excited about the wods and feel that I'm losing my "spark". I think my lack of excitement is probably due to my recent poor performances and lack of consistency in my wods. I realize that my car accident may have contributed to my problems in crossfit, as well as my inconsistent diet but despite these recent setbacks, I still feel like my ability to improve as much as I did was slowly coming to an end anyway. I want to get out of this "rut" and want to know- have you ever hit this same "wall"? If so, how did you overcome this setback? How do you gain the motivation back and improve??? I know I still have more potential in my strength and endurance abilities....I just need to find a way to get back into it!

Um... yum?

Ever just have one of those "why in the hell didn't I think of that earlier" moments? I did this week and I'm way too excited about it. Let me elaborate.

Once I decided to boot the roommates and move in alone, I had to get rid of my grill and smoker due to lack of outdoor space. This made me sad, very sad. I didn't care what time of the year it was or how nasty it was outside, the grill was always on.

Shift a year to my new place and all I am left with is a Foreman and a stove. I like to cook, but I tend to keep stuff pretty simple. The Foreman was supposed to be my new friend, but I really hated how it cooked things and it just sat unused forever... until I discovered foil cooking on it.

I'm probably going to get tons of crap for using tin foil in the first place, but let me tell you, it is epic. Take a couple chicken breasts, spray foil with non-stick spray, toss in the breasts and throw some various peppers/vegetables on top, coat with seasoning, wrap that shit up and put it on the Foreman. 20 minutes later: instant awesome.

If you got a Foreman laying around and you lack a grill, have limited cooking time and don't enjoy cleaning... try it and report back. I promise you won't be disappointed!

Sticking to the Standards

Do you guys/gals feel that you always adhere to the standards of the WODs that we do? I ask this because one way that I feel I am cutting myself short, outside of not challenging myself to lift more weight, is by at times falling below the standard with some moves and counting that rep anyway. It will suck, but I really am going to try to make a conscious effort to stop counting bogus reps. lol. You don't have to admit to it, but I have seen some of us outside of myself do an ugly ass OHS or pull-up that was not quite right and still count that shit. lol. If we really want to improve we have to try to completely and CORRECTLY finish the move. This is definitely easier said than done....we will see if I am still talking this shit in the last rep of an awful WOD, but I at least need to try.

I know where I need to improve, how about you? I need to improve my depth in any movements involving squats, make sure to lock out my arms in any overhead lifts, and try to get my chest to touch the ground in push-ups (I am busty, so I don't know why that is an issue...lol). If I am doing a move incorrectly, it probably means that I am trying to do too much. For instance, I probably should not be doing manly man push-ups in a WOD if I can't continue with them throughout the entire WOD. Derek suggested that I stick with girly girl push-ups during the WOD if I could not stay off my knees the entire time. He explained that it would be analagous to me starting off a WOD with way more weight on the bar than I knew I could actually handle throughout the entire WOD. Makes sense to me. What do you all think?

If a monkey can do a pushup....

I recently found out that I have been doing push-ups incorrectly. Once I stopped doing push ups on my knees, I thought I had it down. I mean really, there isn't much to a regular push up. Wrong. Apparently, my arms were out way too far which makes it much easier. Maybe a habit I picked up long before CrossFit when I was told to do "girl" push-ups any time I had to do push-ups while growing up.

Proper form is to keep the arms under the shoulders and the elbows closer to the body as you do the push-up. This will work the triceps much more than keeping the arms out further. This form is actually much harder for me and I can only do about 10 consecutive versus the 20 or so that I could do with my arms out wider.

Good luck with your surgery Rae! You better make it to the box to hangout.

Whoa

Way to freak me out, Tom! I thought the box was on fire this morning. Pretty close though!

http://www.wgntv.com/news/wgntv-big-fire-at-west-side-fire-feb18,0,5266123.story

I got nothing today, obviously. :)

What the heck is that...

This is totally and completely random, but are there things that you just tend to wonder about?  Like, why does that happen?  What is that, but really what is that?!  I looked up a few of my curiosities and here is what I found:

Stringy Things on a Banana

Phloem or Phloem Bundles –carries and distributes nutrients to all parts of the Banana They gross me out for some reason!  If you peel the banana from the ‘bottom’, it does not happen as much.

Expiration Date

Expiration Dates are actually voluntary.  The only items required by federal law to be labeled for expiration are infant formula and some baby food. Some states also mandate pulling dairy from store shelves on the expiration date.  In actuality, Expiration Date refers to the LAST date a food should be consumed.

Sell By Date

The Sell By Date is a guide for the retailer, telling the store how long to display the product.  The Sell By Date is the LAST day the item is at its highest level of quality.

Asparagus Pee

Why does eating asparagus make your pee smell?!  The metabolism of asparagus produces a byproduct called Methanethiol, a colorless gas with a smell.  When we eat asparagus, our digestive track breaks down mercaptan, a natural substance found in plant tissues and, in the blood and brain of humans and other animals.

B.O.

A smell our bodies give off when bacteria that live on the skin break down protein into acids.  Sweat itself is described as almost odorless.  It is the rapid multiplication of bacteria in sweat that causes the unpleasant (to say the least) smell.

Pushing Past Plateaus...

Each of us began Crossfit for various reasons, but I am sure that one thing we all have in common is the desire to constantly improve. I don't know about you all, but as of late there are some areas where I have seemed to plateau, a couple where I have actually went down in weight by 5lbs, and some where I have markedly improved. I try not to beat myself up in the areas where I went down a bit, because I believe a lot of that stemmed from me scaling back when my shoulder was injured. While the good ole shoulder is not 100%, it is much better and I do not want it to be an excuse anymore. I really hate excuses.

Last night Drywall (I love how you no longer have a government name. lol), Jenn, and myself had a warm and fuzzy conversation with D-Rock AKA Derek about how to push past plateaus. What Derek made me realize is that I am probably not training hard enough outside of the box. Since I am unable to come to the box more than 2-3x a week because of work, most times I just squeeze in a 30 minute run before I hit the sack. While this keeps me in good cardio shape, it obviously is not helping my Crossfit performance much. I am also not pushing myself as hard as I should....I know I underestimate my strength and I will not get better if I don't try heavier loads during the WODs...even if I will be slow as hell or God forbid fail.

What would you all recommend to supplement my WODs when I am not at the box. Would you completely phase out the running and....I hate to say this because CF has turned me into a snob....use the weight machines in my condo's gym? I seriously have not touched a gym machine since July. lol. Here is what my building gym has: shoulder/bench press machine, lateral pull down machine to work the back, weird stationary ski machine where you butt never moves and you just pull the cord, leg machine to work front and back of thighs, dumb bells of all sizes, weird pull up machine that is made of two handle bars, elliptical, stationary bike, and treadmill. I also just bought a jump rope. I could really use some guidance on what would be a good basic workout when I can't make it to the box to build up my strength.

Help me out here people. I am trying to be on sexy BEAST mode:)The more ideas the better!

Hello Bum in My Face

This morning, as I was walking up the stairs to exit the El, a fairly heavy-set guy in front of me dropped his glove. So he straight-legged bent over to pick it up. Whoa buddy! WTH? I don't think I have ever put so much effort into stopping my ascent up stairs. If I had not, my face would have literally met his bum(or butt meat as Yatta would call it). It was a really close call as is. So after the irritation passed, I realized that he didn't squat to pick up his glove. I am not sure he could even do a squat if he tried. Which made me really look around as I was on my way into work. There are so many out of shape people! Since when did it become the norm for people to be so out of shape? I don’t even really notice it most of the time now until it is right in my face. Haha! What do you guys think about this? Do you think in general that most people are in decent shape?

Happy Valentine's Day!!

I'm so sorry this is a late post! My finals started Saturday and I've been studying nonstop since then. Since I didn't really have a weekend, my days are all messed up and I didn't even realize it was Monday! (thanks Rae for reminding me!)

How is everyone spending their Valentine's Day? Are you breaking down and eating some chocolate? I already did... but its finals week...I have more of an excuse to do so... ;)

Travel WODs...hit me with your best shot.

ok i need some travel WOD ideas. here are some stipulations, though:

1. i have a jump rope
2. about 5 days ill be in resorts/hotels that most likely have gyms
2a. the gyms will at least have dumbbells, treadmills, and a pullup bar
2b. sometimes, at the resorts, there is actually a bench and a squat rack, maybe even a C2!
3. running is allowed, but if placed in a WOD, dont include stuff i would need in a gym as well

now, i know there are a million sites out there with travel wods already, i just wanted your ideas. long, medium, and short time domains are all welcome.

Ergo what?

Anyone have any pointers on good office/desk ergonomics?

Does your trendy new boss give you "sweet" chairs or big ass balls to sit on?

Since I work from home, I can't really say that is how I roll, but I'm starting to realize my neck pain is likely associated with bad ergonomics and its getting really annoying.

I am not about to start doing some weird upside down yoga poses at my desk (even though no one could see me, I guess), but I'm all for ideas. What you got for me?

The guy in the pic is pretty much me towards the end of the day.

Be Aggressive - you gotta own it

Whether it’s the Power Snatch, Hang Squat Snatch, Power Clean, Hang Clean or Hang Clean and Jerk, you must be aggressive.  I’ve heard our CF Coaches say this over and over again and last night after several failed attempts and quasi-hang power snatches – I got it.  Let me be clear, I did not actually get a perfect-form Hang Power Snatch (not even close) but ‘you must be aggressive’, I get it!  Can I do it? Not yet.  Will I do it?  Eventually.

CrossFit workouts and Olympic lifts often require me to seek certain attributes that do not come naturally to me.  Being aggressive is one of them.  I recall when I first started CrossFit and the Coaches told me I could drop the bar to the ground if needed.  This made me so uncomfortable – the loud noise, the feeling of losing control and calling attention to myself.  In my early days I was caught several times performing what can only be described as gingerly guiding the bar to the floor.  I could not imagine myself dropping the bar…fast forward…my first PR on a Power Clean and I dropped that bar, and I believe I dropped an f-bomb as well.  I received a small round of applause; it was quite a moment for me. Ha! Ha!

What’s my point?  Wait – what is my point…Oh yea, I guess being aggressive will eventually happen for me as well.  I need to own the bar and ‘Junk Yard Dog that thing’.  It’s a challenge to train your body to do things that are not in your nature, do not come naturally or are completely opposite of what your body is used to. How do you tackle workouts and lifts that feel so incredibly awkward?  How long does it take?  When do you focus on form versus heavy weights and vice versa?  Does grunting and making noises help?  I need help finding my inner aggressive approach so I can rid of this frustration!!

Myth or Reality: Does Muscle Weigh More Than Fat? Like For Real For Real?

Anytime my weight balloons by like 5lbs while I am in the midst of working out yet maybe still eating like a baby piglet, I always get told "Don't worry....muscle weighs more than fat...you have been working out hard and have put on more muscle, so your weight is going up." Well, I say bullshit. If I am eating like a baby piglet, it is probably fat even though I am working out like a baby beast. (I like putting "baby" in front of ugly words because it just makes it cuter.)

I honestly do not know a lot about this topic so I went to the most scholarly source I know of this morning: Google. All in all, most of the information I came up with said that muscle weighing more than fat is a myth. A pound is a pound...regardless of what material it is made up of. The difference comes in with the volume/space a pound of muscle versus a pound of fat takes up. Muscle is leaner and takes up less space while fat definitely takes up more space. Fat is lumpier than muscle...so when you lose the fat and gain muscle the scale may not change, but the smoothness of your once lumpy and fat skin will change.

I guess the only way to truly know if the scale going up sometimes is due to me getting a fat donk or me getting leaner is to try out a couple of things. One, I could take measurements of myself with tape measure...which I do do (he he...I said "do do"). Two, I could get the caliper fat test thingy done. I have done that in the past and I HATE it. You will feel fat regardless of if you are or not when those calipers find fat in places that you did not even know existed:(

All in all, the point of today's post is this: Do not use the statement that "muscle weighs more than fat" as an excuse when you really are becoming a porker...oops...'baby porker'. The only fool proof way to know if you really are gaining muscle or heaven forbid....a double chin...is to pay attention to your body composition. Have Rudy or someone else who is qualified whip out those fat calipers! Don't try it yourself....trust me...just an awkward situation all around when you are trying to clamp a piece of your own booty meat:)What are your thoughts on this subject?

Challenging WOD's

Occasionally, we have a WOD that is especially challenging for almost everyone. On those occasions, I usually see people lying on the floor, in their own pool of sweat trying to catch their breath. After reading up on Mikko Salo, who I totally have a crush on by the way, I always think about what he said when asked why he doesn't lie down after a workout.

Mikko Salo - "“I once read an article about it: when animals surrender they go lying on their back,” Salo explains. “From then on I decided I would never go lying on my back. It’s a sign of weakness and surrendering. I’m never lying on my back.”

What do you think about this? Is it a sign of surrender or just a way to catch your breath?

For those who don't know Mikko, he placed first in the 2009 CrossFit games and 5th in the 2010 CrossFit games. For your viewing enjoyment, here is a short documentary trailer if you are curious about Mikko.

To follow up on the T-Dub's post....

A) Did you watch the superbowl/commercials/not-so-great pre-game and halftime performances?

B) If so, what did you think?

C) Did you EAT and DRINK?

D) If so, what did you eat and drink? (did you stick with paleo? or did you faileo??)


I watched the superbowl. Good game but would've been a lot more exciting if I cared about any of the teams. Missed the National Anthem but heard clips of it and laughed. I don't even know/understand what happened during half time. I didn't find the commercials too amusing this year...
I did eat, but no drinking for me...(lots of studying/craming to do!)
And I was really good at the beginning eating only chicken and vegetables....but then had a few slices of pita bread with hummus and two cookies...woops.
Did anyone try making everydaypaleo.com's superbowl recipes? I want to try the meatballs. They look delicious.

it's an american holiday...no?

SUPERBOWL SUNDAY! (in the words of tyler...another excused to get "hammed-up"...)

eating and drinking is the only thing i truly care about on most days like today, because my bears failed me. but because im rather strict to this whole paleo thing...i eat paleo, i dont drink it...i like to experiment with new recipes that fall under this heading.

everydaypaleo.com posted some superb sounding recipes yesterday and her past superbowl posts have been just as good (the bean-less chili is excellent but more like a meat stew). check em out.

or the hell with it, and just eat a ton of drywall's fudge and slam some PBRs...it is a holiday after all.

woof

I've been thinking about getting a dog lately. Give me ideas, I want a dog.

Post links, pics, info, whatever.

Disclaimer: I hate poodles and any other dog that enjoys having its hair permed.

Also, this is totally crossfit related. This dog is so going to be running with me... so I suppose it should be able to run?

It is also Paleo related. I will probably feed the dog various types of meats.

Training

What:  8K, 10K, triathlon, marathon, CF sectionals, Warrior Dash

How:   Diet, Exercise, Sleep, Vitamin Supplements

I consider myself a neophyte when it comes to training.  I don’t know what the correct formula is for optimal performance.  I have no idea how far in advance to begin my training or create a schedule.  I should also admit that I am not sure that I know all of the variables that go into constructing this formula.

Do you have any competitions or races in your future?

When is it?

When will you start training?

Will you change your diet?

Do you stop alcohol consumption?

What is your plan man?! 

Let's Talk About POO Baby....lol.

If you still believe that women do not poo or get gassy this is so not the post for you...get your ass out while you can:)Because trust me...we get down...or we would like to. :0)

Monday at the box I was talking to a couple of other Crossfitters about going through a pooping drought. This particular pooporexic had not poo'd in 5 days and thought the Paleo diet may have had something to do with it. I felt her pain as I had been through a 5 day drought numerous times in my life. It hurts, you feel awful and bloated.

I have had so many stomach issues that I have had to see specialists and get all kinds of tests run including having a CT-Scan taken. I drew the line at the colonoscopy and some other thing where they send a camera down your throat because I punked out (actually my over-dramatic mother acted a hot-mess fool in the doctor's office and said no...even though I am grown as hell. lol).

So the ultimate diagnosis I was given was IBS-C, basically irritable bowl with constipation. I was also told that I had acid reflux. I think the doc just got tired of dealing with me and threw out a diagnosis, but hey, I will work with it. Things I have tried to "get things moving" include drinking aloe vera juice, taking aloe vera pills, taking lactulose solution (basically like pure sugar syrup and nasty), putting nopalina flax seed in my oatmeal and smoothies, drinking epsom salt mixed with water (grossest thing EVER...I gag the entire time, but it works), trying different probiotics (trying out expensive ass Align now since it is supposedly so magical), drinking mineral oil (really gross), and of course a yummy daily glass of Metamucil. lol.

The most extreme thing I do is get colon hydrotherapy which is wonderful. You would not believe all the stuff that comes out of you (there is a clear pipe so you can see. lol)...I swear I saw a child fly by. Not everyone agrees with colon hydro-therapy, but I have found that when I go consistently it works pretty well for me. Only downside is that this treatment can get expensive if you need to go a lot. So now I just go every couple of months.

Does anyone else have IBS or any other types of digestive issues? What are your secrets? Do you think Paleo helped it or made it worse? I thought Paleo helped my issues at first, but I did still have a couple of those 5 day bouts. Once I started introducing a little grains into my diet things got better. That's just one of a few reasons why I know I cannot do strict Paleo....in addition to fiber which is super important I need grains as well.

DON'T BE SHY PEOPLE! TELL ME YOUR BOOTY SECRETS so that we call all poo like rockstars:)

p.s. I know you all are proud of me for my tame picture...you know there were so many gross possibilities with this topic, but I kept it classy. lol.

Good Luck Mike!

Just a little shout out to wish Mike luck. He is having surgery today to fix his injured calf. He hurt it during a WOD a couple of weeks ago. Believe it or not, it wasn't when doing this crazy cartwheel.

Hope to see you back at the box soon Mike!