CrossFit Potluck, Nanos 3.0 and Nipples

Disclaimer: you won’t be seeing any real nipples. It’s not that kind of blog. However, you may think twice about choosing the pink Nano 3.0s. The first day I wore them I got told they remind people of (a) pepto bismol, (b) the easter bunny or (c) nipples.  When I got the nipple comment I immediately got a flashback to a delicious cake I made for a Mardi Gras Party two years ago.

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Now you can tell me, do these shoes remind you at all of nipples? Or have I just been traumatized now so that every time I look at them that’s what I see?

Besides the color, I love the Nano 3.0 for CrossFit. I had been lifting in my Adidas Adizero (my favorite short distance running shoes), that are very minimalist. I didn’t realize that when you are Oly Lifting you benefit from having a heel in the shoe, who knew?! The Nano’s have a slight heel to toe drop (4mm), plenty of forefoot cushioning that make it easy to transition from Oly lifts to box jumps to attempting and failing to jump rope (like me) to short sprints. They are pretty heavy, compared to my Adizero’s, so I wouldn’t recommend them for anything over 1/4 mile run, but they are perfect for your typical cross fit workout and definitely help with the Oly Lifts.

Last Friday my CrossFit gym had a Paleo Potluck to celebrate people who had signed up for a Whole 30 challenge.  I was not one of those people, but I went anyway since it was Halloween themed and I wanted to see everyone in costumes. I dressed up as a cavewoman, which I thought was pretty CrossFit/Paleo appropriate.

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Our coaches all competed in a WOD, in costumes, which was pretty entertaining. Not a bad looking group..

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Photo Stolen from Danit

The food was also amazing. I made pecan stuffed dates wrapped in proscuitto and baked. Super easy, super delicious.

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There were so many delicious foods I can’t wait to try out, especially the deserts. Bacon Date Cookies anyone?

It was a lot of fun to be able to meet people outside of your normal weekly WODS, who all share in your interest and love of CrossFIt.

How was your weekend? Do anything to get in the Halloween Spirit?

10 Things Lifting and CrossFit Taught Me About Myself

Edit:  I am shocked no one has pointed out this is actually 11 things and I messed up the numbering. I just noticed it and my Type A-ness is going crazy, so I had to put in a disclaimer: I can’t count. 

3 1/2 years ago I stumbled across a blog while looking for new vegetarian/vegan recipes.Throughout the years I kept reading as the blogger eventually admitted her vegan/vegetarian lifestyle had been hiding an eating disorder (I could relate), added meat to her diet, and started CrossFitting.

The blogger, Katelyn, published this vlog a little over a year ago. I remember watching her start to cry as she talked about how one day she wanted to compete in the CrossFit Games. I remember thinking “why the heck is she so emotional about lifting weights”? Coming from LA, my only association with females lifting was girls doing light leg press getting ready for bikini or figure contests, which was not something I had any interest in doing. Her emotion sparked a curiosity in me and I had to figure out what had driven my internet sister-from-another-mister to cry from happiness.

After 10 months of lifting on my own and recently joining CrossFit, I understand.  As psychotic as it may make me/her seem, I have definitely got teary eyed before thinking about how much it has changed my outlook on life. Neither running nor swimming have ignited the passion and confidence that lifting has. It’s an emotional process to turn insecurities into self empowerment.

So here are the 10 things I have learned since I started lifting and crossfitting.

1. You miss 100% of the shots you don’t take.

My whole life I have had a fear of failure. I figured if I stayed on the side lines and never stuck my neck out to try something that I knew would be difficult, then I would never really fail. I figured not trying was better than failure. Boy, was I wrong. Trying until you reach failure (or can’t do it with proper form) is essential to lifting and CrossFit. Not sure if you can do it? Who cares, try it anyway. If you can’t, you can’t. The real failure is in never trying.

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2.  Buying a bigger pair of jeans is not a bad thing. 

For the first time since I was 19, I had to buy jeans in a bigger size.  I tried so long to keep that stupid number on the tag the same, watching as my jeans went from slightly baggy at 19 to plastered on as I aged. But squats and lunges helped my legs and butt grow so that they could no longer be contained in those same 19 year old sized jeans. And, I celebrated it. Bigger jeans means building muscle, which means I’m getting stronger and closer to reaching my goals.

2. 1,200 calories should only get you through lunch.

Who came up with that 1,200 calorie number that is THE number to eat if you want to lose or maintain a low weight? After years of obsessively counting calories, I’ve finally forgotten how many calories are in a medium sized banana or 6 ounces of chicken. I’ve learned to listen to my body, understand the foundations of my cravings, and give my body the freedom to have what it needs. And that is a hell of a lot more than 1,200 calories.

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3.”Practice doesn’t make perfect, it makes permanent” – Coach Beau.

Practicing will make your actions stick, so make sure you are practicing right.

4. Alcohol isn’t the only thing that can make you feel invincible. 

The feeling of conquering the world that you get from achieving a goal in the gym is addicting.  Many people use liquid courage to feel confident enough to chat up the room or do something they couldn’t do sober. I was one of them. But I’ve found that a good workout can give me that same feeling, without the headache the next morning.

5. Sweating is okay.

As a former competitive swimmer, in a nice cold pool, I have always hated sweating. I tended to avoid things that made me sweat excessively.  After a heavy day of lifting, there are definitely sweat marks surrounding my spot on the floor and it makes me want to make a sweat angel each time.

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   6. Finishing last doesn’t make you a loser if you gave it your all.

 Even if I’m the last one to finish a workout, or the weakest, at least I challenged myself to try it.

7.  Partying isn’t always worth missing sleep.

Missing sleep makes it harder to reach my goals. While it’s always good to have a night out now and then, my 4 nights out a week are a thing of the past.  Most days, I’d rather bust my ass in the gym than bust a move on the dance floor.  Though, let’s be honest, if you’ve ever seen me on the dance floor, you know those squats come in handy.

Image8. Treat your body well and it will return the favor.

Don’t punish yourself by not eating or by working out when you are too tired. Treat your body with respect, love it, and it will accomplish anything you want.

9. The confidence will carry over to other aspects of your life.

The confidence I feel in the gym has helped me try things in real life I never had the courage to do, like interviewing for jobs I thought were well out of my reach, trying out for law school competitions or asking for a raise. I have become more confident in every aspect of my life, not just with my physical abilities.

Image10. Love your body, love your determination, love yourself. 

To quote ‘When Harry Met Sally’: “when you realize you want to spend the rest of your life with somebody, you want the rest of your life to start as soon as possible.” I feel like over these past 10 months I have finally fallen in love with myself. Unconditionally. I’ve stopped doubting myself. I’ve stopped comparing myself to others. I’ve stopped punishing myself for any little thing I do wrong. I’ve finally become comfortable in my own skin. And I can’t wait to spend the rest of my life feeling this way.

Has working out changed how you feel about yourself ?
What is your favorite way to workout?

Oly Lifting Comp – Training Phase 1 (Partial Workouts Included)

I hope everyone is having a lovely Saturday and enjoying the slowly emerging fall weather. It makes me want to carve pumpkins and go to haunted houses :). To procrastinate the ridiculous amount of reading and homework I have to get done today, I decided to give you guys an updated on how my training is going for my Oly LIfting Comp.

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I just finished my hypertrophy (muscle building) phase. It lasted for a total of four weeks, with three weeks of building, then one week of unloading to allow my central nervous system to recover.  During this phase, I did one of two complexes that are designed to build muscle in each of my training sessions. All of the exercises are done back to back, no rest in between, with a weight that you can maintain throughout. My weight was 65lbs and I was dying by the last exercise each time. These exercises contain Front Squats, as those are an important aspect of the clean and will aid in snatches, Jerks/Thrusters/Push Press to build shoulder and back muscles to help in clean and snatch, Front Loaded Reverse Lunges to, once again help with the front squat aspect of cleans and build up my booty, and rows to increase muscle in my back.

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Each of these complexes/all my training workouts are designed by Rise Up Fitness.

 Complex 1.                                                                       Complex 2.

8 Cleans                                                        8 Total Split jerks (4 with each leg forward)

8 Front Squats                                         16  Front Loaded Reverse Lunge (8 with each leg)

8 Push Press                                                     8 Thrusters (full squat to push press)

8 Back Squats                                                                 8 Bent over Rows

8 Deadlifts

Each of these complexes is repeated three times. In between the complexes I typically did things such as kettle bell swings (to improve my explosiveness/the hip thrust needed with each olympic lift), farmer walks, jump squats (once again, to improve explosiveness/getting under the bar) etc. These are not my total workout, obviously, but were the one consistent aspect of my workout during those three weeks.

I am now onto the Strength Training phase, which includes less reps and higher weight. Even though I am nowhere near how I want to be on my cleans, I decided to give you guys a video of it anyway.

Things I need to work on:

1) getting under the bar/dropping down more quickly. This is really hard for me. I have a long way to go with my long legs and I’m not that flexible. Any tips on improving this would be appreciated 🙂

2) getting my elbows up faster

3) Getting the double knee bend – aka once the bar is over my knees they need to go back to being bent, not straight as they are now

4) Getting down under my jerk more/putting my shoulders back more once in full jerk position.

This is at 103lbs. I know that if I can only figure out how to drop down under the bar more I will be able to go so much heavier, so this is pretty much muscling it up. It’s a lot of small complex motions that requires a lot of coordination and work.  I’ve got 7 weeks to figure it out!