Monthly Archives: May 2013

www.girlmeetswod.com

ATTENTION ALL FOLLOWERS/READERS/ANYONE WHO COMES ACROSS THIS BLOG….

I recently purchased the domain name – www.girlmeetsWOD.com

I would LOVE it if you all continue to follow me and my adventures on that site now.  It looks just like this one, and it’s still the same great content brought to you by me, but I will no longer be updating this wordpress hosted blog.  So if you want to keep up with what’s happenin’ I invite you find me at girlmeetsWOD.com

and don’t forget to follow me on twitter too!  @girlmeetswod

Thanks!!!!

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Truism Tuesday

Yeah, I had to check to see if “truism” is actually a word.  Turns out it is, so I’m going to go with it.  Oh, and obviously I like alliterations…sue me.

Stick with me guys, I’m about to drop some knowledge/truth…

It is okay to be wrong sometimes and nothing is perfect

Yeah, I said it.  No one is perfect, nothing is perfect.  And if you trick yourself into thinking things will or are or need to be perfect then you’re going to be stuck trying to reach an unattainable, unrealistic goal.  And you’ll make yourself miserable.

I’m not saying that you should settle or that you shouldn’t set goals for yourself.  What I am saying though is… have patience, work hard, trust that there is a grand plan, and let the chips fall where they may.

You only have power over things that you can control.  Don’t worry about the rest.

Okay, that’s all for that.BE POSITIVE. Good things come to those who wait, and work hard in the mean time.

In other news…

Remember that time I confessed to you guys that I’m a terrible rower?  Well guess what?  I’m improving!  I forgot to post about it sooner, but I PR’d on my 2000k row time about a month ago, and it was a whole minute faster than my first 2000K row time.  Those videos and practicing really did help!  There is definitely still some room for improvement, but I’m on my way.

Also, my pull ups are really starting to come together!  Also about a month ago, I did my first ever chin-above-bar kipping pull-up, and I was siked.  Well then what happened?  I was so afraid I wouldn’t be able to do them again that I stopped practicing.  Why?  I don’t know, because I’m weird.  Well and my hands/grip hurt like hell.  But I made a decision last Friday that I CAN do pull-ups. I was letting my lack of confidence get in the way. I had it in my head that I couldn’t do pull-ups anymore.  Well, guess what…I was sick of thinking that way.  So I was right there, standing under the bar, I looked down at my hands, looked up at the bar and said to myself, ” Your hands don’t hurt, and you’re going to do a pull-up.”  And then I did a pull-up.  And then I did some more.  And then my hands started bleeding.  AND IT WAS AWESOME!  Again, I still have a long way to go, but I’m done using those stupid giant-ass rubber bands.  Have you ever you used those things?  Have you ever had one snap off your feet and hit you in between the legs? No?  Oh, well I have and it sucks and it’s awkward.  So bye-bye pull-up bands.  I DON’T NEED YOU!

Today was another big pull-up day for me, because there were pull-ups in the WOD…

10 minute AMRAP

  • 10 pull-ups
  • 15 hand release push-ups
  • 20 wall balls @ 14#

I made it out with 2 complete rounds plus 32 reps.  That’s 30 pull-ups in one WOD.  I was pretty siked.  I had to do my pull-ups one at a time, but hey I think that’s the only way I’m going to get better, so I’ll take it.

Also, I just have to tell you guys Mike Bledsoe from Barbell Shrugged (the podcast that I LOOOOVE) re-tweeted one of my tweets last week AND the Barbell Shrugged twitter account favorited TWO of my tweets yesterday.  Can I just tell you that I felt like a total rockstar?  I was so pumped!

Ahhhhh! I love Crossfit 🙂

Okay, byeeee!

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What I Want… Thursday

Happy Thursday you guys!  I had intended on doing another Wish List Wednesday  but then Wednesday quickly turned in to Thursday, and my choices were A) stay up until midnight to finish this blog post or B) get my 8 hours of sleep. I chose sleep, which I often do.  Why?  Because I love sleep!  So, just in case you were wondering, if I had the luxury of having an indisposable income, this is what I would purchase:

CrossFit Gear

Books

Seminars

For those of you who don’t follow me on twitter @girlmeetsWOD (you should be!) I registered for a Crossfit level one cert class last night! I’m SOOOOO excited!  It’s June 29-30, the weekend before my birthday, so I’m considering it a big birthday present to myself. I’m so pumped!

Well,  I better get to gettin’.  I’m writing this blog post on my lunch break, and I’ve already had three missed phone calls.  There must be a furniture emergency out there.  Just kidding, because there is no such thing as a furniture emergency!

Until next time!!!

Kayla

WOD Tracking

Yellllo Friends! Is everyone having a super sweet Monday or what?  I am! Why?  Because I worked out this morning and my carnitas at lunch were de-licious!  That’s usually all it takes to keep my happy, a WOD and a good meal.

Today, I want to talk about ways to track your progress in the gym.  We all do benchmark work outs… Fran, Nancy, Murph, Filthy Fifty, etc.  and it’s important to see how we improve over time which is why I would encourage everyone to log your WODs and your scores every time you work out. I mean think about it, you put all of that effort into completing a WOD, why not take two seconds to write down what it was that almost killed you for the last hour and how you measured up.  You’ll be glad you logged your score when you see that same benchmark WOD written on the whiteboard the next time it comes around. Here are some of my favorite ways to track progress:

1.  MyWod App for the iPhone (probably droid too, but I’m not positive)

 

 

 

 

 

 

 

This little gem is totally worth the $2 it costs to download.  It pretty much makes tracking your WODs effortless.  The app already comes with the benchmark work outs pre-loaded and also all of the most popular lifting movements ready for you to just click and add your weight.  Not only that, but there is also a tab for “how-to” videos that show you how to do each movement/exercise.  This is perfect for beginners and everyone really.  This is what I use to track my WODs each day and I love it!

2.  a WOD book

 

 

 

 

 

 

 

 

photo source

WOD books are essentially just notebooks that you use to track your WODs.  Some boxes sell them at their locations and may be specifically designed for that box or you can always just grab a blank notebook and decorate it however you want.  Easy as 1-2-3.  Just take some time before or after the WOD to write down exactly what you did, what your score was, and if you want take a minute to describe how you felt during the WOD and what your goal will be for the next time you do the same WOD or a similar WOD.

3.  Lastly, you can just try to memorize every WOD you’ve ever done and your score.  Good Luck.  You’d have to be Sheldon Cooper to keep up with that though…

 

 

 

 

 

 

 

 

How do you keep track of how you’re doing in the gym?  Let me know!

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Week One 21DSD: Check

Hey there!  I hope everyone had a fabulous weekend!  Happy Mother’s Day to all of the wonderful, beautiful mothers out there, especially mine!

I’m one third of the way through the 21 Day Sugar Detox! Whew!  I feel great.  There have been cravings, and my snack choices are beginning to bore me, but I’m confident that this experience is going to be worth it.  Really, my whole problem is moderation and control.  It’s fine to eat fruit, just not 10 servings in one day (which I’ve done before).  It also takes a lot of prep work and planning.  If you go to the grocery store without an idea of what you’re going to eat for the week, sometimes it’s easy to get carried away and buy a ton of fruit.  Then it’s like a vicious cycle because you have to race against the clock to eat the fruit before it goes bad.  That’s when you look up and realize you just ate a whole thing of raspberries in one sitting–oops.  CONTROL is key.  Eat what your body needs to fuel itself, eat until you’re full, and that’s it.  If you’re providing your body with enough of the right nutrients that it needs then you won’t “feel” hungry or have cravings for junk.

Also, increasing my water intake has also made a huge difference.  It really works people!  Half your body weight in ounces PER DAY!

My meal planning for this week looks something like this:

Breakfast = egg muffins with:

  • 10 eggs
  • 6 small sweet peppers (red,yellow,orange)
  • 1 lb of Italian sausage
  • a lot of Kale (not sure how much exactly)
  • 1 medium zucchini
  • a little bit of onion
  • salt & pepper

They turned out great except I think the zucchini made the muffins kind of soggy or watery?  I guess zucchini retain a lot of water? Anyways, I think I’ll pass on using zucchini next time I made egg muffins.

Lunch = Carnitas topped with avocado

Dinner = left over chicken and broccoli for Monday/Tuesday and then turkey chili for Wednesday/Thursday.

Snacks = Applegate organic turkey slices, rosemary chili almonds, carrots & almond butter, zucchini fries

In other news…

I signed up for an Olympic Weight Lifting class at our box, and it starts this week.  I am so excited!  This is going to be a new/different experience for me, and I’m really hoping to learn a lot and improve my lift form, technique, and strength.  Looking for some PR’s in my future!!

That’s all for now! Thanks for stopping by 🙂

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21DSD Ya’ll

Confession:  I fell off the paleo band wagon after the whole life challenge.  Not entirely, but I was eating the heck out of some snacks and my sugar intake went WAY up.  I stayed paleo for the majority of my main meals, but those snacks really got me. I’m talking hummus and chips, dark chocolate, coconut ice cream, banana chips, nutella, etc. etc.  It showed in my face almost immediately.  Acne all over the place because of the sugar!  I both love and hate how that happens.  Obviously, the acne is annoying, but at the same time, I find it fascinating that I can control it based on how I eat.

Last Thursday night I decided that I needed to “re-committ” and I thought the  21 day sugar detox by Balanced Bites was a great place to start. I read and hear about how addictive sugar is all of the time, but it didn’t realized how addicted I was until last week.  It sounds awful, but I literally found myself unable to limit the amount of sugar I was consuming even when I KNEW what I was doing to my body. So terrible!  AND not to mention I could tell a difference in my work out performance too.  I felt so slow and sluggish during the WODs, it made me so frustrated.

Why the 21 Day Sugar Detox?  Well I’ve read a lot of reviews and heard a lot of good things about the program.  It goes like this:  you register and pay $21 for 3 e-books chock full of great information, recipes, and tid-bits of inspiration to help you throughout the challenge.  There is no tracking system or logging points like some other “challenges” but I don’t think I need that this time.  A lot of people have asked what’s so different about the sugar detox compared to paleo or the whole 30 challenge.  Well, with the sugar detox it literally means NO sugar.  So, no fruit, no honey, no agave, no stevia, nada.  There are a few minimal exceptions:  1 green apple OR green tipped banana per day , and athletes can consume 1/2 cup of sweet potatoes each day (if you work out). I like that though, it really drives home the concept that your body craves what’s in it, meaning that as long as that “sugar bug” is flowing through your blood stream no matter if it’s source was a banana or a Hershey bar, you are still going to crave sugar! I feel like with the 21DSD I’ll be able to “kick my habit” at the root of the problem instead of trying to just cover it up.

I’m supplementing the 21DSD with some other goals as well:

  • Keeping a very detailed food journal
  • Water intake requirement of at least half of my body weight in ounces
  • Mobility – I’d like to do a mobility WOD every day
  • SLEEP – getting @ least 7 hours of sleep

If you’d like more information about the 21 Day Sugar Detox visit the website here.

I’m going to try to post about my progress at least once a week for the next three weeks.

Thanks for reading!

Kayla

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Nutrition Documentaries

Hellloooooo Everybody!! It’s almost the weekend, and thank goodness for that.  I am starting this post from my desk at work- what a great way to break up my work day!

Do you like documentaries?  I didn’t think I did.  Documentaries sound boring, I’d rather watch a movie.  Well, FALSE.  Kayla now loves documentaries.  ESPECIALLY  food and nutrition documentaries.  And I suppose I would enjoy a documentary about CrossFit and or fitness but, I’ve yet to come across any of those.  I have however found three PHENOMENAL documentaries about food and nutrition: Hungry for ChangeFood Matters, and Food, Inc.

I think some if not all of these are on Netflix, but I don’t have an account (reconsidering this now though…) so I rented the documentaries on iTunes.  I think each one was like $4 for a 24 hour rental.  Not too bad.

Hungry for Change was definitely my favorite.  It was the most informative, the most interesting, and the most moving. Very powerful stuff. I loved this documentary because of how they present their ideas.  They don’t push the paleo diet or any specific type of diet really.  It is really just about how BAD these processed “foods” really are for us.  How we aren’t even really eating real foods anything we are eating “food-like products.”  YUCK!  But it’s so true.  Think about it…there is nothing natural about a cheez-it.  I’m pretty there isn’t even any real cheese in that cracker.  I don’t want to give it all away, but this documentary also discusses the chemicals that are added to our foods that alter and change the foods that we eat.  GO WATCH THIS!!

Food Matters is the prequel (if you will) to Hungry for Change.  I enjoyed Food Matters, but it highlighted a lot of facts/ideas that I already knew about.  Specially, the alternative treatments for cancer and other diseases/illnesses.  This information is what ALWAYS gets me.  Don’t get my wrong, doctors and modern medicine have their place, BUT it really burns me up when I go to the doctor and leave with a bag filled of medicine samples and three prescriptions.  I mean come on!  I’m very much a believer in treating the cause not the symptoms.  I honestly haven’t been to the doctor in a very long time because I would much rather try a natural/holistic approach to remedying whatever issues I have instead of using drugs.

I do have a good POSITIVE dentist story though, which is actually from last week.  I’d been having this weird taste in my mouth for about 5 days, so I decided to make a dentist appointment (I’ve only ever been to one dentist my whole life so it was a big deal for me to go see a dentist in NC, one who I knew nothing about, ugh…) Side note- I’m a little OCD about my teeth. My braces were expensive, so I like to keep my pearly whites looking their best. SO, during my dentist visit I explained what was going on, the hygienist checked out my teeth–didn’t see anything abnormal, the dentist came in and said the same thing–absolutely nothing wrong with my teeth.  BUT THEN, he said–Hey! It could be something in your stomach, why don’t you try drinking some apple cider vinegar. So, I did.  It was miserable.  Drinking apple cider vinegar is gross. But it did work! The weird taste went away.

Food, Inc. is SERIOUS. This is like deal-real documentary stuff.  They basically expose various MAJOR food supplying entities (beef, poultry, soybean, corn, etc. companies) and uncover all of the unethical, terrible things that they do without us ever knowing about it.  There is ONE good farmer that they interview though, and guess what? He’s from Virginia (my home state)!  Heck yeah!  It’s definitely worth checking out though.  You’ll be appalled, and you won’t want to buy anything from a grocery store ever again.  Just saying.

So, if you have some extra time on your hands this weekend, I would say, check out these sweet documentaries.  Hopefully they’ll inspire you to make some positive changes in your life.  Let me know what you think if you watch!