Gluten Lite - Day Two

Just as I thought, going "gluten lite" is proving to be tricky.

We had breakfast at our training this morning. Monkey bread and a fruit salad. I love monkey bread. Love love love it. It looked and smelled wonderful. I had the fruit salad, of course. That was also good. I looked up recipes for gluten free monkey bread, GF sandwich bread, and GF flour mix.

Lunch was junky. The line in the cafeteria was too long so I walked over to the shopette. I walked out with some cheddar popcorn. You know, Smart Food. Surpisingly I wasn't feeling all that hungry after the cup of fruit salad and coffee.

By the time I got home from work, I was STARVING. Cooked up some soba with a splash of tamari and pickled ginger. No stomach complaints... woohoo! Picked up a coffee for class and am now finishing the yogurt I bought with that coffee for my post-workout meal and part of my dinner. More soba for dinner. I should probably change it up a bit of I will get sick of that stuff.

Also, I need to buy more tamari.

As for working out, so much better to go to the gym later in the evening. Place was pretty empty so I didn't have to wait for a machine and I had real space between people over by the weights. These workouts are nothing like the WODs I used to do at CCCF. But it's been a while and this is a bit different. Tonight was back and biceps, tomorrow shoulders and abs.

Which definitely looks like I'll be doing later in the evening (if at all!) because I have the Shmaltz event after work. It starts at 4:00 so it would make more sense to go straight there. I guess I should dress more presentable, eh?

Monday and Tuesday Workouts

Monday

Front Squat
Set 1: 5 Reps @ 80%
Set 2: 3 Reps @85%
Set 3: 1 Rep @ 90%
Set 4: 5 Reps @ 80-85%
Set 5: 3 Reps @ 90-95%
Set 6: 1 Rep @ 95-100% (Not max)

In Teams Of 2
10 Min AMRAP
5 Burpees
15 Double Unders/25 Singles

Results

Front Squat:

Set 1 @ 65
Set 2 @ 85
Set 3 @ 105
Set 4 @ 85
Set 5 @ 105
Set 6 @ 125

Team AMRAP: 16 rounds

The upside of pairing with someone who lifts more than you do is that they will encourage you to lift more. And the fact I can lift almost my body weight is pretty awesome. Still did mostly singles, and even those I hit myself with the rope. I need more height in my jumps, I suppose.

Tuesday

3 Rounds For Time
21 Wall Balls
14 Hand Stand Push Ups
7 Dead Lifts (275/185)

Results

5:37
Wall Ball @ 10
Pike Press
DL @ 135

The fact I finished this quickly probably means I should have gone heavier. For the ball, I should use a 12 or 14. Pike press I’m not sure if I was doing it correctly. DL I think I should have tried 155. I lifted 155 after the workout, and while it was tough, it was certainly doable. Next time.

One more workout and I’m done for the week!

Saturday Ride–‘Murica Edition

Happy Fourth!

I got up early this morning and took an “easy” five mile ride. Just to get used to back-to-back rides. Well, after my day yesterday, this easy ride was far from it. I didn’t feel achy when I got up, but once back on the bike it all came rushing forth.I My bike has one of those gel foam seats, which when paired with padded shorts wasn’t too bad. Sure, I had to stretch and shift positions, but I made it. Today, no padded shorts because it was supposed to be a quick ride.

Right off the bat, pain pain pain. Maybe if I had a super fluffy pillow top bike seat would this ride have been enjoyable. Rode on the ever-so-patriotic Uncle Sam’s bikeway.  Asphalt, which is maintained for the most part. Cracks here and there are on the path, but tree roots like to cause trouble. Fact. Trail is flat, with barely a hill. Can it even be called a hill? Baby hill? Hill lite? Mini hill. Chance to use my gears, which I need to work more on.

This coming week I’ll be starting my training for the fall rides. At least attempt. Depends on the weather and how I feel after workouts and work and things.

Well… I’ll probably nap for a bit before we head out. Hopefully there are places open.

America… w00t!

Thursday Workout

3 Rounds For Time

5 Muscle Ups/10 Chest To Bar
10 Squat Cleans (135/95)
20 Box Jumps (24/20)

Results -

9:31

I guess the best way to describe this was that it wasn't too difficult. We did cover muscle ups, the different parts that make up the movement, but I did C2B for the workout. Green band. Squat cleans I only put 50 on the bar so that it was doable, but slightly challenging. I tried to do as much box jumps as I could, but they were mostly step ups.

Regardless I was an out of breath, sweaty mess at the end.

And I went for a ride after. Nuts, I tell you. But I need to log the miles for the fall rides.

Thursday Workout (Double Time!!)

Even though I had plenty of other things to do, I decided to get a double workout in.

You read that. Double workout. Back to back. Yes, I dun gon cray cray.

There's something that has to be said about the workout when your usual gym goers are noticeably absent. There was only five of us today. Was it the heat? Humidity? Too much sun?

Warm up:

PVC mobillity

Skill:

Tire flip

WOD

10 minutes at each station, with 2 minutes inbetween

Station #1 - max meters rowing (no stopping)

Station #2 - max height box jump OR max vertical jump

Station #3 - 5 minutes of max 100m farmer carries (45/25)
                   5 minutes of max 100m tire flips

Results:

Station #1 - 2125m
Station #2 - 29"
Station #3 - 25lb carries

The increasing box jump freaked me out a bit. I wasn't worried about my shins taking a beating, I was more concerned I would fall and break something. Like my neck.

The tire flip is pretty much lifting from the squat position but in forward motion. If it were a stationary down-up thing, my arms would be in hell. I guess they were tractor tires, the ones we used. No idea how much they weighed. And there was no 100m with that thing. My partner and I just flipped it in our spot. In the shade.

After that workout, I took a quick break before diving in and doing the testing WOD for the challenge. Friday is the last day to get them in and I'm not planning on working out tomorrow.

Testing WOD

Strength

20 minutes to do 3 rep max push press

For time (7 minute max)

21-15-9
Hang Power Clean
Lateral burpees over the bar
RX (95/65)
Scaled (65/35)

Results:

Push press @ 75

21-15-9 completed in 7:10

The downside to doing this workout when I did was that I was surround by so many coaches! At their suggestion I went with a lighter weight (35) since it is 45 push presses. But I felt pressured to go faster than comfortable. But that's the thing, right? To go outside of your comfort zone. But there's one thing to step outside of your comfort zone and another to feel like you're going to trip  over the bar and smash your face into the floor. I admit, I felt that a few times. But I got through it with what I can only imagine was a decent time.

I'm not sure when the next will be when they re-test this WOD. I'm not sure either about the food thing. I guess I'll just wing it.

A Clean Reset Challenge (AKA This Girl Has Gone Crazy) & Sunday Workout

So I may be a little too dramatic about it.

Today is the start of the Clean Eating Challenge at Collar City Crossfit. For the next six weeks I and my fellow crossfitters will be eating according to the paleo guidelines and evaluated on our results on certain exercises - push press, hang power clean, and burpees. Decreases in times gets you points in the strength part of the challenge. As for the nutrition side, meals that follow the guidelines get you zero points, cheat meals are 2. Alcohol (which is forbidden) is a point a drink. So if I really needed a beer in the next six weeks, I just have to rock one of the workouts. Sounds simple, yes?

There are no weigh-ins or picture taking, but I guess I could take one now and then again in six weeks. Body measurements were done, and here are my starting numbers:

Right Arm - 12 1/8 inches
Chest - 32 1/8 inches
Waist - 32 inches
Hips - 42 2/8 inches
Right Thigh - 25 4/8 inches

Bleh.

Eating wise, I've been doing alright today. Drinking seltzer and water, and for food it's just been veggies I'm trying to eat up before I shop for the week. I have copies of Practical Paleo and 21DSD which I can take recipes from. I may purchase another book, but who knows.

Onto today's workout

"Bower"

3 rounds for time

800m run
7 deadlifts @ 95
10 burpee jump ups
14 kettle bell thrusters (7 per arm) @ 10?
20 box jumps/step ups

Results - 32:12

Not too bad for my first hero wod. There was only one other girl doing the workout today so we ran together for the running part. More like jogs with intermittent walking sessions. The coach for this workout suggested I go a little lighter since it was my first one and it made all the difference. I readily admit I should have gone a little heavier on the DLs, but better to err on the lighter side of things. The thrusters weren't bad, but the size of the KB made it difficult to keep close to my body.

Saturday Workout

It's open gym at Collar City on the weekends, so I figured I would sweat it out a bit before I indulge at the Derby Day Chowda Challenge. There was a group doing the Murph; a few in the back just lifting; and a handful of people waiting to do the Soul Crusher. My intention was to get a workout in and be out of there.

Today I picked the Cindy WOD, which is a 20 minute AMRAP (as many rounds as possible) of:

• 5 pull ups 
• 10 push ups 
• 15 squats

I was able to do ten rounds... go me! My arms hurt like hell.

In addition to that, I did four rounds of 5 front and back squats - two @ 45 and two @ 65. I had no intention to go heavy, just wanted to work on form. After a quick rest, 200 singles and worked a bit on double unders.

Tomorrow is the start of the clean eating challenge. Wish me luck!

Monday Workout

WOD:
Strength:
Snatch - build to a heavy max set of 
1 High Hang Snatch + 1 Full Snatch (power or squat)
*15 Minute Time Cap

For time:
30-20-10
Goblet Squat
KB Swing
Push-up

POST WOD:
Stretch/Foam Roll

Comments:

55 lbs for strength, 7:23 for time

I started with the 35 pound bar but ended up dropping down to 30. After a couple runs without weights, I threw on 30. I've lifted this weight before, but today wasn't my day. It wasn't so much my shoulder... just too much for today. Coach had me throw on 5s and work on proper form. Slowly worked up to 55. I'll have to go in on a Saturday and work on this.

Rest of the workout... not bad, but my arms were like jello afterwards. But hey... I'm going to have awesome arms just in time for the... fall.

Monday Workout

"Helen"

3 Rounds for Time

400 Meter Run

21 Kettlebell Swings

12 Pull-ups

Post WOD:

In teams of 2 or 3, row 2000 meters. While one team member works, the others do a plank hold.

Comments

Result - 12:02

I think I would have done better if it wasn't so muggy. It was stifling outside... Even worse inside. I thought I drank enough water during the day, but by workout time I was having headaches. A guy from my Elements class was just finishing his workout. "It's all cardio," he said. When I mentioned how hot is was inside, he replied, "it gets worse when you come back in for the run."

Oy.

As for the running. I didn't like it before, and I certainly don't like it anymore now. Sure, I'd force myself to go for "runs" to get ready for 5k's, but that was it. I wasn't doing weights. There were a couple flashes of lightning, so definitely hell no to running. The other options were not any better - 50 double unders; 500 meter row; and I think 24" box jump overs. I picked rowing, which I thought would be the easiest of the options.

Yeah, no. Rowing lasted one round. I sucked it up and ran the rest. The rain by that point was pretty light and slightly refreshing. Used a 25lb kettlebell and for the most part had no problems there, but I do need to work on my form. Pull-ups I used the green and blue bands, and no problems there.

Post WOD. Rowing. Another reason why I stopped rowing at round one. 2000 meters, split between three people. Each stint was about 250 meters, while the rest of the team had to do planks. Not bad, but I need to work more on it.

 

Treadmill 101: Prep for Your First Race

Treadmill 101: Prep for Your First Race

One of the "perks" of my new gym is that I have access to Anytime Health. It's actually available to anyone, but as a member I can do the food logging, blah blah blah. Anyways, I am determined to get ready for the running season, which means training earlier and smarter.

As much as running on the treadmill sucks, it's a fact of life in the Northeast during the winter. So if you're in the same boat, how about we work out together?

TT 2013 Training Days 1 & 2

If you've signed up for the Turkey Trot, congrats and I'll see you at the starting line. For those who haven't, you still have time... but the registration price has gone up.

Training Day 1

So after running the Arsenal City 5k, I pretty much stopped running. Not completely... I ran here and there, but I didn't have as rigorous a schedule as before. I upped my treadmill running (which sucks) as the temps started to drop. But last week M and I decided to go out for a quick run. Same trail we usually run. He did his normal sprint, I did my usual walk/run but I gave myself 38 minutes to complete a 5k. That's about the time I had for the AC 5K.

It was rough, shins hurting and cold air stinging my face. I came up short on this run - 2.65 miles in 38 minutes. Close, but not a good time. Just finishing would be fine, but M has it in his head that times are everything so I have to beat my times blah blah blah.

Training Day 2

M has apparently been running every day. Good for him, but that's gotta be killing his knees. I however haven't been running. I've been speed walking on the treadmill, but I've been more focused on my cardio workouts. On this run, I gave myself the same amount of time, but instead of alternating runs and walks, I jogged the whole distance. Comfortable pace, was able to hold a conversation with M while jogging. I was able to convince him to slow it down a bit, and he admitted it wasn't bad! He even talked about running a 10k... which I am sure he can do, but the TT would be pointless, since you just run it twice. We still ended up short - 2.84 miles. Getting there.

I've got vacation coming up, which means I have more time to get those runs in. I need to find places here with indoor tracks. The only places I know are at the colleges - UAlbany, RPI, HVCC. Not nearby and not really open to the public. I should run outside since I will have to on race day... but eh..... it's so cold.

My Secret Santa Gift: Nike+ Sportband

Secret Santa strikes again! I already knew that M was my SS, but I told him he didn't have to get me anything. But because nobody else knew that I knew (but they should have known since I was responsible for drawing their names) I posted my three wishes on our group page. A lens which turned out costing more than the fifty dollar limit; a Cuisinart burr mill; and the Nike+ sport band.

I posted them, and immediately forgot all about it. After all, I told M he didn't have to bother.

But he got it for me anyways... what a fella!

Now it's not one of my new years resolutions to start running, nor be healthy. I just get into moods... and right now my mood is all about diet and exercise. And I've done well so far - I rarely drink soda now and I am slowly having my coffee sugar free. Not too meat heavy, and lots of fruits and vegetables.

As for the sport band, back in the day I used to use Nike+ on my nano. But I lost the sensor and upgraded my mp3 player... so that was it for tracking my runs. Then I got the Nike+ app, which I sort of used when I was training for the Turkey Trot. I could have just stuck with that, but there are times I just want to run without worrying my phone might fall.

So far, so good. I still need to calibrate it, but that isn't too important. I also like that it doubles as a watch and I don't get paranoid about banging it into something.

Turkey Trot Training: Week One & Post Run Snack

Well, I’m still at it. Most of my training is done on the treadmill at the gym, which is fine, but it’s completely different than running outside. For starters, I have people around me who mean well, but are very distracting. Such as talking to me while I’m trying to run. Hard to pay attention while alternating runs and walks. And then there is the changing speeds. Not that is too bad, but it’s all timing – when there’s a few seconds left before the change, I change the speeds and hope I don’t fly off the machine.

Anyways, so far, so good. Being that it’s Wednesday, I hit up the sauna after my run and tried my best to clear my head of the days events.

Snacked on this when I was done. I think they sell for a dollar at Target. It had a sweet and salty thing going on, which wasn’t bad. The cranberries kept sticking to my teeth, which was annoying. Would have been nicer if the portion was a little bit bigger, but according to the package, that was 2.5 servings. Nuts.

Run Gobble Gobble

Picture found here: http://albany2cents.com/troy-turkey-trot-nations-12th-oldest-road-race-just-47-days-away/

Not necessarily a food related topic, but it is about me trying to be involved locally. The Troy Turkey Trot will be here before you know it... and I am running it.

Holy crap.

Breakfasting on Wheels

I was on a good streak there, exercising. But a majority of the summer I've been busy until the late evening so working out just had to wait. Then came that nasty humid weather, or the downpours on the weekends that got in the way of healthy activities.

But I did it. I got back on the bike and enjoyed the nice weather. I really wanted to bike out to Rotterdam, but I ran out of time. Settled on twenty miles. A good number and I got to do some uphill work - and failed.

Must say I really like the crunchy peanut butter Clif bar. Going to have to remember to buy more of those.

Bike Philly

Is this Sunday!

Unfortunately, my sorry ass will have to be up by 4am to get there in time for registration. For some reason I thought they had staggered starts, but since they're closing parts of the city down to traffic, that might not have been feasible.

West Side Ride

Not exactly sure where we were when I took this. But it was awesome.

Cushioned shorts are a godsend.

Nyack Beach/Upper Nyack/Piermont

Decided on another route. Remembered that the path along the Hudson was connected to Rockland Lake, and just happened to pass the road that takes you to the back side of this trail (and some free parking... $6.00 is atrocious). If you do try to find this place, keep in mind to back into some of the parking spots, it's tight and gets cramped on the weekends. Or you'll be like me, and have to back out to the firehouse.

The path is mostly packed dirt, with some paved areas. One large hill from the Rockland Lake side, and another large hill on the Upper Nyack side. Watch out for the people on foot, and make sure to let them know you're passing them... otherwise you will get bitched out (mind you I did say that I was passing on their left... can't help it if they're deaf).

The routes in Upper Nyack (5&9) take you past some beautiful houses. The route is on a pretty busy residential road, which wasn't too bad. I'm not sure if I would try this route again during the week, but who knows. I went down through downtown Nyack, and stopped in Piermont for lunch. Stop in at the Community Market for their BLT & G- BLT with guacamole sandwiched between three corn tortillas.

Ended up biking 20 miles, but it felt like a lot more. My butt is aching, and I may have to look into a pair of those padded bike shorts.

Rockland Lake, Part 2

Baby snake that I almost ran over. At first I thought it might just be a big worm, but no. Not sure what kind of snake it is, but it tried to slither away when I took this, not to mention it "jumped" at me twice.

Twelve miles today, plus I managed to make the chain fall off the gear. I tried to put it back on, but I really wedged it in there. So I was left walking my bike up the hill to my car. Took it to the shop (it's right down the road from the park) and the guy two like two minutes. I need to learn how to fix my bike.

Rockland Lake

First ride on the new bike!

Luckily for me that gatorade bottle fit in that bottle holder. And the black and yellow thing in the back thta looks like a bee? Well, it is a bee... that is supposed to hang from underneath my seat. But it wasn't fitting there, but was perfect for that back rack.

6.5 miles this evening, and would have gone longer, but it got too dark and the bugs were really starting to annoy me.