Climbing, CrossFit, Daily, FitFluential, Fitness, Health, Photos

My CrossFit Journal (Year 2 Week 28)

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This isn’t really a CrossFit journal from last week because I ended up at the climbing gym more often than the CrosssFit box. I renewed my monthly membership at the climbing gym because I’ve missed it so much. I’ve only really been bouldering but still building up my endurance on the powerhouses of boulder caves. Just sticking to extremely easy problems and just climbing up and down climbing without stopping until my forearms feel pumped so much I need to jump off the wall.

[older crossfit journal entries]

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year 2, week 28, day 1

EMOM 14
Even: 3 C2B Pull up + 2 Strict Pull ups
ODD: 30sec V-Out Hold (accumulative hold)

3 Rounds (12min T.L.)
400m Run
21 KB Swings; 24/16kg
21 Box Jumps; 24/20

I did end up ding the Rx for the three rounds but I didn’t end up completing it all in the twelve minutes. I don’t even recall how far I got (definitely in the second round lol) because I failed to write it down. Oops.

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Then I climbed two different nights.

Kind of a boring update for my readers, I realize that. But Monday’s are usually like this – to keep myself updated on what I accomplish throughout the weeks. Plus, I can always look back and see what I did from week-to-week and move up in weight at CF if I feel like it. Know what I mean? :)

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Daily, FitFluential, Health, Photos

Why eating 5-7 times a day benefits you:

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eat-5-7x-day

When I was on Paleo (not anymore), I pounded back the largest most nutritious packed salads in the biggest Tupperware containers I could find. I always heard comments like — you’re not going to be able to finish that, or you’re going to gain not lose weight eating THAT much food. When in reality I was quickly transforming my body into a fat-burning machine. Why? How?

Eating 5-7 times a day benefits you:

  • By giving yourself more energy
  • You reduce your food cravings since you’re already full all the time.
  • Eating frequently (and healthy) reduces body fat
  • It maintains and increases muscle mass
  • Controls your blood sugar levels
  • You’re less hungry

Sure it takes a lot of preparation and planning, and a crazy amount of self control to get into the habit of eating this frequently. I sure don’t follow it to a tee. But to keep it simple I just make extra foods in the evening. Instead of cooking for just the Boyf and I, I cook for 4-6 people so we have tons of leftovers for a day or two for lunch.

To make things easier, I designate a day on the weekend to cut up and prep meals for the following week. I make sure that there is protein or fiber in every snack or meal. Eating a reasonable portion — I use my hands to measure the portion size.

Easy way to measure  portion sizes. Let your hands guide you (source: Canadian Living)

Here’s how to estimate the amount you should eat.

  • The palm of your hand: one serving (75 g/2.5 oz) of chicken, meat, fishor seafood
  • A closed fist: one serving (1 cup/250 mL) of salad
  • A cupped hand: one serving (1/2 cup/125 mL) of vegetables or grains, such as pasta or rice
  • A thumb tip: 1 tsp (5 mL) of added fat, such as oil, butter or margarine
  • An entire thumb: 1 tbsp (15 mL) of salad dressing

 Wash all of your veg and fruit before hand. So it’s easy to grab in the fridge when you’re looking for a snack.

cut-up-foodI chop up all of my celery, carrots, bell peppers, broccoli and cauliflower and store them in airtight containers with some water. That way it’s easy to grab and throw in a frying pan for a stir fry or muck-up of some sort.

You’ll see some amazing changes in yourself if you get into the habit of prepping your meals in advance and eating healthy food every few hours.

  1. Skipping meals is hard on your body.
  2. Your metabolism slows down.
  3. Feeling cranky or light headed? It’s because your blood sugar dropped.
  4. Plus, you over eat at your next meal, trying to compensate for the dip in blood sugar.

Do I eat this way all the time? Heck no, it’s most definitely time consuiming and takes a lot of prep work. It definitely helps me in the long run through the week days when I do take time to manage everything. I really need to get back on track. Because if I don’t plan ahead, I make the not so nutritious meals for us.

What are some of your favorite foods?

How often do you eat?

Do you prep your meals ahead of time?

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CrossFit, FitFluential, Fitness, Workout Schedule

My CrossFit Journal Year 2 Week 26

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Ahh last week left my legs feeling like jello. I went three times in a row. The third day I was summoned to the world of Karen. The Karen WOD is 150 wall balls and I hate wall balls. Please continue ;)

P.S I clearly love pink.PINK CROSSFIT OUTFIT

[older crossfit journal entries]

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year 2, week 26, day 1

5 Rounds
5 Jumping Pull-ups w/ 1 sec pause at top and 3 sec descending
5 Kip/ButterFly

Tabata:

KB Situp; 24kg/16kg
KB Swing; 24kg/16kg
Hollow Hold

I ended up using a 12kg weird for the wod. I also got chafed really bad (I’ll let your imagine run for this one rather than go into detail) when I was doing the KB situps. Ouch :(

It was a really humid week last week. My entire workout tank was soaked through completely on the front and back. It was really gross, and I’ve never seen that much sweat (even throughout all the hot & humid summers at crossfit) come off my body. I took a photo but it’s hard to photograph sweat. Not that I should’ve really.

Purple lululemon tnak
My favorite Lululemon tank of the moment. Pre-workout ;)

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year 2, week 26, day 2

5 Rounds
1 Push Press + 1 Push Jerk + 1 Behind Neck Push Jerk

2 Rounds of:
1 Min Power Clean
1 Min Front Squat
1 Min Row
Rest 1 minute
1 Min Toes 2 Bar
1 Min Russian Twist; 25/10lb
1 Min Double Unders
Rest 1 minute

ninja nancy
Felt like a ninja wearing all  black.

After this workout I took Alfie for a walk in the park. I noticed he was super bouncy and happy to be outside on the beautiful evening so I decided to start jogging with him very slowly, he seemed excitable so I kept going and ended up doing intervals of sprints and light jogs for about 2kms with him. That night was extremely humid, and due to me being already sweaty, it was unbelievable how much more sweaty I got going for a run with my dog. 

We timed our run back home perfectly, because when I hit the driveaway – in the dark distance by the door I saw the Boyf coming back in from one of his long bike rides. So that was nice, we arrived home at the same time. He asked what was wrong with me because my face was probably purple (as it always gets when I work out) and I was walking REALLY slow lol…

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year 2, week 26, day 3

E2MOM (every second minute on minute: 4 rounds)

100m sprint
10 explosive pushups

– 8 minute rest –

“Karen”

150 wall balls (20/16lbs) (15 minute time limit)

I never, let me repeat – never- go to CrossFit when they have wall balls. I just hate them that much and I get really angry when I have to do them lol. Sounds silly but it’s true. But this week for a warm up we did wall balls and I felt speedier on them when using a 14lb med ball. So when this WOD popped up online I decided to woman-up and go to the box that evening to try and to ONE HUNDRED AND FIFTY WALL BALLS.

When we were first setting up for the WOD I was using a 12lb wall ball. I knew I’d tire out quickly especially having 150 to do. So I bumped down to a 10lb med ball. The coach said if we completed 10 in 1 minute we could finish the wod. By the time 5 mins rolled around I had 60 completed and was definitely feeling it. 10 in a minute was doable for the first bit but I started to get achy (hip area) and only completed 3 at a time. I couldn’t get the PUSH from my hips. I started swearing (in my head) and got really frustrated. People were then finishing and “cheering me on” so to speak “C’mon Nancy do 10. Do 3 more.” etc. I was exhausted.  Once the buzzer went off at the 15 min cap, I had 17 left to do. I raced to the bathroom thinking my lunch was going to come up, but thankfully it did not.

sweatI still hate wall balls.

It’s funny. The next day I was walking around Target on my lunch break and I felt like I was walking with a wobbly strut. I’m not a strutter but I couldn’t move my hips/upper legs the way they wanted to go normally. It was the funniest feeling.

 

What is your favorite workouts to do?
I love cardio and gymnastic type of workouts. Anything with pullups, burpees, and sprinting is my favorite.

What workouts do you like the least?
Wall balls, end of story.

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