Friday, July 31, 2009
I just finished my first 2k row and it was horrible. I do not think I know how to breathe properly while doing this exercise. This might sound stupid but I have had this problem before. When I started running about a year and a half ago. I had to work on the breathing correctly. I seem to get really worried about it and then it all goes to S#!t. Which reminds me... Mandy, less then 2 years ago I could not run a mile. I will say that again. I could literally not run a mile. In January, I ran 26.2 of them. Do not get discouraged. If I can do it, I know you can. I know this because you are a bad ass. I used this book to help me:
Now, back to me. I am getting very easily distracted in this post. By the way the tacos from Chipotle were really good and in the "zone". That time I did it for effect. So, my rowing was very bad. The 2k took me 9:47. Feel free to laugh and point. I know it was bad. If someone, anyone would show me how to be a better rower and actually take in oxygen while doing it, I would greatly appreciate it.
Tuesday, July 28, 2009
3 oz. rotisserie chicken (pre-made from whole foods)
1 C. kale with sesame dressing
1/2 C. carrots with herbs and olive oil
3/4 C. blackberries
I know carrots are "unfavorable"... but they are delicious, the serving size isn't as daunting as say...20 C of raw spinach...and dammit, I refuse to get a complex over eating carrots. They are a flipping vegetable, people! Sarah Dunsmore....HOW DO YOU LIKE THEM ZONE APPLES!?!? :)
Monday, July 27, 2009
Sunday, July 26, 2009
| 3 cups chopped yellow onions (2 large onions)|
2 tablespoons good olive oil
2 teaspoons kosher salt
1 teaspoon freshly ground black pepper
1 teaspoon fresh thyme leaves (1/2 teaspoon dried)
1/3 cup Worcestershire sauce
3/4 cup chicken stock
1 1/2 teaspoons tomato paste
5 pounds ground turkey breast
1 1/2 cups plain dry bread crumbs
3 extra-large eggs, beaten
3/4 cup ketchup
Preheat oven to 325 degrees F.
In a medium saute pan, over medium-low heat, cook the onions, olive oil, salt, pepper, and thyme until translucent, but not browned, approximately 15 minutes. Add the Worcestershire sauce, chicken stock, and tomato paste and mix well. Allow to cool to room temperature.
Combine the ground turkey, bread crumbs, eggs, and onion mixture in a large bowl. Mix well and shape into a rectangular loaf on an ungreased sheet pan. Spread the ketchup evenly on top. Bake for 1 1/2 hours until the internal temperature is 160 degrees F. and the meatloaf is cooked through.
Friday, July 24, 2009
1) soft hands with little or no callus build-up or
2) too much callus buildup that makes bumps or ridges on the surface of your hands.
You want something in between. The best thing, as we all know, is to have tough but smooth calluses.
Once you get a tear you should:
1) remove all extra skin
2) wash with soap and water (yes, this will hurt like hell)
3) cover with Neosporin
4) put a bandage on and leave on over night
5) when you wake up in the morning wash again and cover with vitamin E
6) from now on, leave in with out a bandage so that it can be exposed to the air
As for prevention, you should do what we all do anyway..... build up calluses and then file them down smooth. Both the Crossfit Journal and the guy from Crossfit Delaware recommend for high reps (like Angie) that you use these:
Thursday, July 23, 2009
I attempted Angie for the first time yesterday. Before Rich and I got to the gym I had resolved to use the blue band and not venture down to the yellow. I have been using red, but I can only do 3 at a time and I really did not see me making it through 100 pull-ups. There were a few new girls in the class that either did all jumping or yellow then jumping. Watching them get through it much faster made it very hard to keep myself on that blue band, but I did. I tore my hand with three pull-ups to go. I came off the bar and thought: that f@*%king hurts way more than it should. Mandy snapped me back into it by saying "Just 3 more to go Bea". The push-ups were made worse by my pulsating hand. I can only imagine how bad it was for Dori; she destroyed her hands. I was very happy to move on to the sit-ups. I used the GHD for them. I still get a little dizzy going all the way back to touch the ground. Squats were a down right joy after all of that. I finished in 24:02. I slept really well last night and I am glad that today is a rest day.
Wednesday, July 22, 2009
1. Zoning in general (this is my shameless plug). It really does help with recovery.
2. After my workouts (optimally within 1/2 hr) I have a combination of fast-acting proteins and carbohydrates, with less fat than usual. I have not come up with a single perfect proportion between the two, but it usually hovers around 6 proteins to 10 carbs. Eat less fat at this time (fat slows the digestion of it all, and I need it to enter faster). So generally, I have about a cup of chocolate milk and a small scoop of whey protein. Yes folks, this is a wonderful time of day. Nothing wrong with some chocolate milk and whey protein! (If you really are opposed to chocolate milk, try sweet potatoes). And if getting "big" or bulky is a worry, don't worry. Pounding why protein shakes all day is one thing, and having whey at specific recovery times is quite another. I find that I have a VERY difficult time putting on any mass while I am zoning. For better or for worse, that's what tends to happen.
3. Fish oil! This stuff really aids in recovery. You will feel a difference. I pop it a couple of times a day, and I get mine from Trader Joes. No need to order it directly from Zone because they will charge you an arm and a leg. Just get fish oil that is "molecularly distilled".
4. Ice bath within 2 hours of my workout if the workout was really hard on my muscles. If the workout doesn't warrant a full ice bath but was still pretty tough, I will get in the shower and alternate cold and warm water in rounds of a couple minutes each.
5. Epsom salts baths. Pour a bag of epsom salts into a warm bath and live it up. Warm baths feel really good. I wouldn't do this within 2 hours of your workout, unless you have already cooled off your muscles with an ice bath or cold shower.
6. Multi-vitamin. I am taking One-A-Days right now, but just until I finish the bottle. Then I am switching to a whole foods vitamin. I really do think they are better for you.
7. Sleep longer. Sleep sounds basic, but I am bad at this one, and I see a major difference in my energy and performance based on how much sleep I am getting.
8. Static stretching post workout. (Before workouts I do active stretches).
9. Glucosamine: not yet in my habits, but I have resolved to start taking it this week for joint health. I do believe it will be beneficial.
Tuesday, July 21, 2009
Friday, July 17, 2009
Breakfast: Coffee with milk and 2 sugars (this I will never give up)
Mid Morning Snack: Mango
Lunch: Whole foods Meatloaf meal (I did not finish the broccoli or the sweet potato)
That is it.
I know it was a bad day. I did finish today's WOD in 6:48 with 43lbs though. Not too bad for someone who clearly did not eat enough today.
Thursday, July 16, 2009
So, for the last few weeks I have been reducing my intake of grain products, i.e. bread, pasta, rice, etc. I have been doing this because I am attempting to be in the "Zone". But, I am getting a little ahead of myself. I get sick to my stomach a lot. Way more than anyone I know other than my mom's dog who, gets ill if he eats anything other than his special sensitive tummy dog food. This illness gets really bad when I drink. I don't get hung over; it can happen after one beer. I get flu like symptoms. I have a head ache, stomach ache, I am tired and my entire body feels like crap. This is problematic when you go out with friends. Most of the time I can get away with one beer. This was not the case however, last night. I have experimented and found that I do not get sick with wine, vodka, or tequila. I do however with beer and malt liquor. And.... that bagel on Monday. The way I feel today annoyed me so much that I started to do some more research into it. What evil ingredient was in all three things... the answer Barley. I called my Dr (Dave's wife) and asked for a referral to an allergist. I have not gotten one yet, I do not see why she would not. Hopefully I am right and I can just try to avoid this evil grain. I guess my point is, I probably would not have figured this out if I had not started zoning. I would have just thought I, like my mom's dog Grommet, just have a sensitive tummy. Just another reason to Zone.
Wednesday, July 15, 2009
PEOPLE! Whole Foods now has these family style meals (look at the picture...DO IT!) for $14.99. That includes a meat (London Broil in this picture), 2 sides (potatoes and mixed grilled veggies here), and a tub-o-side salad with balsamic vinaigrette. This specific meal is pretty paleo-friendly (yeah, yeah, I know potatoes are "starchy tubers"...get over it.) AND makes about 8 3-block zone meals...FOR FIFTEEN FREAKIN' DOLLARS. It is tasty, healthy, easy, and CHEAP! I just tried the turkey meat loaf with sweet potatoes and broccoli for lunch...and I'm looking forward to trying out the london broil for dinner. Give it a try, and let me know what you think. HOLLER BACK WHOLE FOODS!