HOLY TOLEDO BATMAN

I disappeared for the rest of 2013 ... and this is why:

Soon after my Seattle trip, I went into full gear wedding planning. From August through the day before my wedding day (October 5th), all I could think about were linens, stationery, catering and the whole nine yards. Of course, this doesn't make for a good excuse into the lack of posts, because if anything ... documenting wedding planning would have made for plentiful topics for a blog. Not to mention the fact that HEW participated in the Whole Life Challenge ... which I started well -- in the midst of the planning -- but faltered during the honeymoon. 

Dancy Wedding

Our honeymoon was in Jamaica. It was all inclusive drinks and food. No photos necessary for this ... cause you know I tore up some jerk chicken just about twice a day!

Upon our return from the honeymoon, things got serious ... It was qualifying week for Battle of the Boxes, HEW's version of the CrossFit games. After not nearing a WOD for about two-and-a-half weeks, I'm even surprised I qualified at all. Here were the Qualifying WODs:

Qualifying WOD #1
3 x 4 Minute Rounds of: 
-Run 400 meters
-10 Hand Release Over the Bar Burpees 
-As Many Thrusters As Possible in Remaining Time 
(Scaled 45#)
Score: 24

Qualifying WOD #2
AMRAP
-30 KB swings (26#)
Then
-21/15/9 of 
Hang Snatch (45#)
Box Jumps (12")Score: I don't remember ... but I recall it was freakin' brrrrrrrrutal. I didn't do well. The 45# bar is so hard to grip. I'm currently working on getting used to this bar. 

Qualifying WOD #3, 4 and 5
#3
4 minute time limit
-Two rep max of Shoulder to Overhead
Max: 100#

#4
4 minute time limit
-Max wall ball shot (using 10 feet as the target) 

#5
Max distance double broad jump

Wow. So even listing the WODs gives me a heart attack. It was three days back-to-back after not preparing for it at all. Again, my saving grace was that my partner did really well in the WODs and I was super lucky. She excels at most things that I cannot do then vice versa. What helped us to first place was the max shoulder to overhead. At least I think we were in first ... they didn't really announce winners. I just saw on the Leaderboard that our team name, Mas Boo Boos, was ahead of everybody.

The 100# shoulder to overhead was actually a PR for me. Prior to the Qualifiers, I was only able to lift overhead 90#. It had to be the adrenaline rush and having Danny yell at me like a dude.

This puts us back to present day. Currently, I'm trying to get double WODs as much as I can to push my body more and more. I need to work more on my endurance (running), snatches and my pull ups. Stay tuned for more posts as I experience and overcome my hardest obstacle yet --- keeping my goals in check. 

Seattle trip: Day 1

I love this city. Every time I get here, all I think about is moving to this liberal, art-centered mecca! It's a touchy hush-hush subject since I had planned on doing this after college, but because of fear and being apart from my parents, I just didn't.

Right where we left off from February, me and my cousin discussing life, boys art, decisions, Bermuda grass, and everything in between.

Then we headed to the EMP museum that had a Nirvana exhibit. I officially felt old! The Fastbacks is one of my favorite bands, and to find them part of an exhibit, discussing the roots of punk and music I gravitated towards to is just .... Surreal. A little oxymoronic but, validated nonetheless.

Below we ventured towarss Capitol Hill where my cousin lives.

This is the view from my cousin's apartment at Capitol Hill. Instantaneous jealousy swept through my soul!

We ended the day on a very peaceful note. My cousin and brother took us to St. Mark's Cathedral for a Sunday service of by far the most beautiful chant I have had to witness. It calmed the day's tensions and I felt whole. 

The departure

The gym had its first social hour Saturday night which I knew would be a blast! I love getting to see everyone in a different environment, all dolled up and dressed to the nines. We're so accustomed to our sweaty selves that it's nice to let loose and not worry about hitting PRs and if our dinner is paleo or not. 

Needless to say, after the night out I had yet to pack for my trip to Seattle, and to do this while not in my normal state was interesting. As I type this on the plane, I'm interested to know what I ended up putting in my suitcase. I guess Seattle may just have to bear with my last minute fashion sense.

 

My layover in Charlotte greeted me with Bojangles. Apparently it is the Famous Chicken 'n Biscuits. Now, please do as I say not as I do, because you can even see the grease seeping out of this bag. I did not have their said famous biscuits but their Cajun chicken was good. Vacation is off to a good start, diet wise!

As soon as I paid for it, my stomach also paid for it as well. I really do not miss fast food, and as much as I love to try new things, Bojangles and I are not friends.

To back track, I started drinking coffee again. According to Danny, I was not a different person, I functioned the same way and I still continued to have fits of insomnia. Sure, I should have waited, perhaps another week or so with my trial separation, but I'm going to the world of Seattle's Best Coffees and Starbucks ... It's just not the right time! 

Another hour of this long long flight...until next time when I'll have shots of mountains, trails, waterfalls and a skyline to one of my favorite cities of all time :)

Insomniac part 2

This is an ungodly hour.

4:37am.

I gave up coffee this week -- not a single cup of coffee was consumed to avoid random insomnia such as this. I have to be at HEW in less than 4 hours, plenty of time for a REM cycle, but surely not plenty enough time for proper rest. It's official. This wedding planning stuff has made me nuts-o.

The whole registry portion -- of adding things to a list to assist my close friends and family what to get us seems rather absurd to me. I am having a difficult time putting material things on a list, if I honestly don't really need anything. Sure, I can use newer linens and towels, but I honestly, don't need such things. I am re-thinking this registry business. And thus, I am ...thinking... overly thinking.

On a crossfit update:
Friday's WOD was a benchmark girl named Isabel (30 snatches for time / 95# Rx for grrls). I completed in 2:01 with a 42#, which I thought was a good starting point for this benchmark. I'm surprised I hadn't done this one before, but it has brought me to start liking snatches. Ha!

On a paleo update:
I was not so good this week with paleo. On Wednesday night, the movie theatre by my house was showing Back to the Future on screen as part of their Classic Movie Series (classic, I'm old!). I have never seen this best-movie-ever flick at the movie house before, so you could only imagine my excitement. This of course led to a non-paleo snack filled with movie theatre food and booze. Oh my awesome apple ciders that I cannot give up. I did pass on the opportunity for two treats today: a cake party (I don't like cake, so not really a win here) and a vanilla-iced dipped cone <-- big accomplishment here for saying no. I attribute falling on the wagon because of Marty McFly and reverting back to being a kid.

On a cat update:

from left to right: Fanta, Short Tail, Mas Boo Boos

Short Tail has a vet appointment tomorrow because she has been recently making strange throat noises lately. She has been purring louder than normal and it seems that she has water in her throat. A lot of my friends-with-cats have suggested she has eaten a bug/lizard, but I am just taking precautions.

Speaking of cats, I believe this stream-of-consciousness post is the first time I've ever mentioned my feline friends. To note, I have three: two siamese twins named Mas Boo Boos and Short Tail, and yes, from the same litter; and a forever kitten named Fanta (I believe she's a tabby-mixed bengal that has remained to be tiny and cute for two years now).





I believe some Zs need to be caught, or at least try to chase after them. Until next time, dear Insomnia!

If I had wings I would fly ... let me contemplate

Foto credit: Hard Exercise Works Boynton Beach

Right now when I walk into the gym, the ropes greet me with mockery. And I retreat to my shell and ask, why can't I just get up that rope? I've done it once before, why is a second time filled with doubt and frustration? This rope that simply makes my knees shake and my palms tremble. The rope that looks fun until you look down. I am not (rather trying not) to embellish on my fear, because that's what they all are, no matter how much I justify it with a scientific reason of a fear of heights; at the end of the day they are simply excuses. But I'm only human. And these excuses are what hinders me. I realize this nor am I going to add it to my fitness goals on how to work towards it ... because hell, I've been afraid of heights since I can remember.  

The rope thing is different than my double unders (still practicing this) or my pull ups (simply have to build on my kip more) or even handstands (note to self: practice more). The rope thing is not in my vernacular, it's not written for my future yet because right now, I simply am afraid for my life. 

I can push myself to get up that rope, try to get the trainers' assistance by assuring me that I can overcome fear ... but I need to shop where I can get a harness. Or at least angel wings. But again, I'm making excuses. I know this, my trainers know this and now you know this. So far now, I have been and will be doing up:downs ... lots and lots and lots of them, probably until gravity decides to fail us one day.

Another insult to injury, or ahem, probably excuse number 32,302; during a mile run today, my bum knee gave out and shot piercing pain all the way down my shins. This of course, compensated my run and as I made a leap at the end of the curb, I came tumbling down --- along with my pride and motivation. I hobbled back to the gym, however, and tried to finish the workout as best as I could. Right now, all I want to do is scream and cut off my leg and spring for a prosthetic, but that's just being too dramatic. Luckily, I didn't sprain my ankle or have any other future injury, but I was told to continue wearing my knee brace for most of the runs from now on. And ice, oh how I've missed thee.

On a better and less pessimistic post, this past weekend, Danny's best man/childhood friend visited us for the weekend. He was excited about doing all things active so he actually joined us for two WODs over the weekend. Saturday was an Obstacle Day, which I am proud to say that I finally jumped over a hurdle ... albeit I almost wiped out, but I freakin' did it, once at least. During the workout, I wanted to move fast, so I reverted back to wrapping my body around the hurdle instead of hopping. One day, I will gain flight, one day ... ya know, when all of that gravity fails again.

I should be a contestant on Wipe Out

BFFs

A falling out with lethargy and coffee

(Disclaimer: a found journal entry from the past prompts future goals)

It is 9:00am – and I have been awake since 2:45am. That’s almost six hours, similarly 12 episodes of a sitcom marathon or a nonstop drive from Boynton Beach, Florida to Savannah, Georgia. About half of this six was a lose-lose battle with insomnia and here I am, sleep-deprived and caffeine-infused.

According to a study, sleep loss leads to anxiety and poor food choices. The study used MRI scans to show how sleep deprivation impairs regions of the brain where food choices are made. Lack of sleep significantly impaired the frontal lobe, which controls behavior and decision-making. (SOURCE)

I’m so flippin’ screwed.

Fortunately, the lack of sleep is temporary … I hope.

Reading about the study is interesting, however, and I have to be cognizant today to make the best choices, food-wise. Considering I’ve missed Breakfast 1 and 2 already makes me a statistic – but I digress. The day is young …

To update, I did make poor choices that day and I constantly have to be reminded about my sleep habits by the next day's regret. More importantly, this blast from the past journal entry made me realize that I want to wean off coffee, scratch that … I want to quit coffee cold turkey. I’ve noticed that I rely on it in the morning, and now Mr. Coffee wants to hang out again come the afternoon. Sure, I’ve cut out dairy and only used almond milk, no sugar. But catching some Zs is worth the divorce with the stimulant. Next week, we’ll part our ways.

Which segues into my next thought: GOALS. I need to set aside fitness goals!

1. Divorce from coffee – start 7.15.13, update in two weeks
2.  Complete a WOD with Rx Push-ups – end date: 8.10.13
3.  Run another 5K marathon – date pending
4. Kipping pull-ups
5. Double unders

As I make this list I’ve noticed that I am a little embarrassed that I still can’t complete more than one kipping pull-up nor am I close to five consecutive double unders. And it’s purely because I don’t put any extra effort into them. That’s why I need GOALS! That’s why we all need goals.

GOOOOOOOAAAAAAALLLLLLLLLLLs.

Cheat Days and Free Slurpees

Let's be honest. The whole 100% paleo, 80% of the time is true. Today is officially my cheat day.

Because...today is ...


FREE SLURPEE DAY AT 7-11!!!

I have been attempting to follow my diet religiously, because ya know, I have a wedding dress to fit into. My choice is the paleo-zone diet that requires me on a portion-controlled regiment of protein, veggies and fruits and healthy fats such as nuts and seeds. This lifestyle is so easy and it fills me up like no other meals do. I'm constantly grazing and my energy levels are incredible during the workouts and throughout the day.

As a petite woman, my portions typically are underwhelming compared to America's standards. Standards, I chuckle at the thought.

All of this goes out the window, however. Because once in a while -- and not so often -- because I like to have strict, military-style rules for myself, I have a cheat day. Sure, people have cheat meals and a whole day of sugar-spiked treats is insane ... but did I mention it's free slurpee day at 7-11?!!

I'll see you there, but don't bogart the coke-flavor!!

Basslines and Baseline

About two to three years ago, the word "baseline" or its homophone, bassline; meant something different to me. It was the rhythmic lower-end to music of bands that I played for. Yes, I was once a rock star; a bass player to many pop punk bands from South Florida, which people either really loved or truly hated. Here are photos for reference:

Dressed as a cowgirl for no apparent reason

So that was my bassline circa 1999-2011.

My my.... how things have changed.....

My baseline nowadays is a physical fitness test, a true sense of the word. An ongoing reason for why I WOD and continue to step foot at my gym. Here's the fitness test:

500m row
40 squats
30 sit ups
20 push ups
10 pull ups

6/8/13: 5:18 minutes (all knee push ups, green band pull ups)

7/6/13: 5:10 minutes (knee to feet push ups, green band pull ups)

Shaving off 8 seconds gave me a 2% improvement. Perhaps the best 8 seconds I've ever heard.

Regardless the spelling both are good foundation to my goals. What were your goals 10 years ago?

Squeezed with lemon

This past weekend I sent my bridal dress for its first alteration appointment.

And I noticed something.

My corset was so tight that it was oddly, comfortably squeezing me to be greeted by back fat.

Either I completely do away with the corset or this back fat has to be targeted.

Of course, having ant hills for the chest region, I leaned towards losing the back fat angle rather than doing away with the corset.

So, the past two WODs this week, I had that mental image and worked towards my goal. Every time I thought about slowing down on a run, I sped up faster and concentrated on breathing. Those moments after the fourth round and you know you're tired, and all you want to do is put the bar down, shake it out and start over ... I finished my 5 reps unbroken.

This back fat has now become my friend that will soon be leaving me at the end of summer.

So this week, I was able to increase my weight in my shoulder to overheard (I'm now able to do at least 65lbs at 5 reps - 4 rounds. I was stuck at 42lbs for the longest time!!! )

And I increased my weight in my snatches (from 52 lbs last week to 55 lbs this week!)

Thank you for squeezing me with lemon, dear corset.

this isn't my wedding dress...I know Danny reads my blog :)

... Forcing overtime

As you may not know, I am a big NBA fan; the Miami Heat franchise to be exact. Basketball was always big in our household--on TV anyway since my papa and two brothers were not athletes per se.

As the youngest I was surrounded by what my brothers were into. And this came local network national sports. From the news of Magic's big announcement to Jordan's two 3-peats and more importantly, Riley's move from our rival Knicks to sunny South Florida, I became a basketball enthusiast.

With that said, this week has been a roller coaster of the Heat's third appearance to the NBA Finals playing big blowouts to big letdowns. 

The fire in these athletes' eyes is inspiring. All these players are determined til the end, which makes my workouts seem rather inferior. The adrenaline they must have during the game must be a complete high. Much like the feeling after your first 5K or shaving off some time on that dreaded Fran. 

I hate to think any of the NBA games is for pure entertainment and half actual acts of athleticism ... But I'm sure it is. 

Regardless, after last night's game 6 turnout -- of which the Heat probably should be feeling like giving up because there's no way out -- sticking with what you've got seems like the motto to power through the next one. I hope I know when that mile run seems too far, I know staying on course, without stopping is the only thing left to do. Losing was not an option for Miami Heat last night, just like stopping during a run should be.

Perhaps my analogy is far fetched, but I was left inspired by the perseverance of my heroes.

Update: I love DVR. I am such a nerd that I'm re-watching the game from last night.

Fancy Nancy

Wow, it has been a while since my last update. Last week was rather rough in my HEW workouts. In the middle of the Elizabeth benchmark, I pinched my back ... again! I still have an issue of lifting up my bottom first instead of keeping my core tight, so every time there is a Clean complex ... it gets the best out of my form. 

A couple of much needed rest days, by Monday I was back in full speed! And I am happy to report that when the Nancy aka "My WOD" came up, I was able to shave off 2:00 minutes of my time. Wahoooo!

Nancy:

 400 meters

15 Overhead Squats (65 lbs for Rx)

I think these were my previous times:

3/7/12 @ 35 lbs (only 4 rounds): 20:57

5/23/12 @ 35 lbs (only 4 rounds): 20:18

3/5/13 @ 42 lbs: 18:13

6/11/13 @ 42 lbs 16:19

Sorry to boast and to over gloat, but this workout was brutal. 

Another update that's happening in the real Nancy land is I GOT MY WEDDING DRESS over the weekend! All the plans for the wedding are creating massive amounts of stress, so I forsee a minimum 5-day a week attendance to the gym. Not to mention the fact that lately I feel rather distant from Danny -- for reasons I'd rather not share. Some people say this is the true test of a marriage, if we can work through this wedding planning, we can accomplish anything. But what the hell are sayings anyway.

Motivation

Motivation is literally the desire to do things. It's the difference between waking up before dawn to pound the pavement and lazing around the house all day. It's the crucial element in setting and attaining goals—and research shows you can influence your own levels of motivation and self-control. So figure out what you want, power through the pain period, and start being who you want to be. [source]

Weekend recap:
Saturday's WOD was a fitness test.
500m row
40 squats
30 sit ups
20 push ups
10 pull ups (strict with bands, if no kipping)

I did pretty well, finishing at 5:18. The pull ups slowed me down but I did all other movements unbroken. From this workout, I noticed I need to practice push ups from my toes more.

Sunday is usually a rest day for the HEWers; but whenever we miss a day, my mood swings go for a ride on a rollercoaster. I am uncontrolably mean and unreasonable; all of my energy is stored and though I'm supposed to be at rest, I get restless. (Note to self: must elaborate on mood swings at a later time). Danny knows this about me and so we decided to do our own workout at the high school track next to our house. After arguing again that a track is 400 meters, we warmed up and completed a movement per station at every 100meters:
100m run
10 pushups
100m run
15 v ups
100m run
20 squats
100m run
30 sec plank hold
 

I was able to complete two rounds while Danny completed three. I'm so proud of that man.

Fitness test: I'm the one in blue, encouraging Danny

High school track by our house!

I'd like to know... if you were to go on a trip or for any other reason are unable to attend your box at one point, what will motivate you to complete a road WOD? Outside of the camaraderie of a class or your coaches, what do you use as a motivation?

Fear of failure and hard work wasted. That is motivation enough for me.

People Mover

I am really attached to the Boynton location of HEW. For a good year and plus months I was a WPB member and it was great to be part of that family. But because of our home break-ins and other personal reasons, we moved to Boynton mid-last year and thus had to commute 20 miles north to workout. This was taxing to our gas and safety (had to speed through 40 miles during rush hour traffic after work, so that I don't have to do a tardy-burpee penalty)!

I even considered signing up to the CrossFit Boynton across the street from our house but my loyalty to the HEW family, and the friends we had made, deterred me from changing gyms. To much of my surprise, this past March, HEW opened a new location in the same plaza as our apartment complex. (It's urban livin' bro)!

Since then, our WODs have been completed outside until the interior was complete. This past Saturday was moving day and we're finally indoors.

I guess the reason I'm so attached is being part of something from its inception. Yes, I miss WPB very dearly and I rarely see the friends I made from that location, but in comes room for more friends, more experiences, different scenery and all in all the same workouts! 

Saturday Movers

Moving Day Challenge

I was told to squat from the container to the gym. This did not happen.

Giddidy Gideon!

Yesterday's benchmark workout was called Gideon:

21-15-9
Power Clean
Push Press
Overhead Squat

The weight is meant to be light, therefore, I chose to go even lighter than the 65 Rx on the account of my pinched back from last week. I had meant to go on the 42lbs, but because of the growth of the class, they graduated me to a 45 lb empty bar. Now, I ain't got no time for that!

Going to HEW for a while now, a major thing I've absorbed from my coaches was being told a sign of a good athlete is listening to your body and modify if necessary. So, I listened I did. As much as I wanted to stay on the 45lb, another week of a pinched back was not something I was looking forward to ... considering this is a 21-15-9 workout. So I stayed behind and powered through a 35lb with two wooden plates (the weight of this is roughly 4lbs) sooo it's like 40shhhh lbs.

It's lower than my previous benchmark, but there are plenty of time in life to improve!?!

So, without further ado. I finished this baby up in the fastest personal record time -- and the fastest time in class. Woo hoo! 7:09!! The last time I did this was this January past at 42lbs over 9 minute plus.

Gideon WOD Results 5/28/13

Eat up, dillweed.

Cucumber Tomato Salad with Dill

This week has been taxing -- between the weather and all the excuses I've been making from not doing well in my WODs -- to even things that are happening in my personal life. ... So I won't elaborate on that.

I will talk about how dill has been in a lot of my cooking lately because I don't like herbs to go unused. So at least two batches of salmon dill has been prepared and consumed since posting about it. And I've even added to now one of Danny's favorite salad: Cucumber Tomato Salad with Dill! Yay for Dillweeds!

We had company over last night to watch Game 2 of the Heat vs. Pacers game; and my dearest friend is a vegetarian so I had to make sure I had an option for her. Towards the end of the game -- and because both Danny and I are emotional eaters, I found him picking at this salad, while the Heat unlawfully got robbed a second win. But alas, this blog is not about that. More about food.

I created it with rice vinegar and 2 tps of olive oil. I know there's a debate about vinegar being paleo or not, but I know for certain rice vinegar is not paleo considering the name. It actually didn't dawn on me until I started typing about it. I was certain during my creation, that I was following my regiment. But damn, this salad was a hit.

When it rains ...

It's been raining everyday in South Florida since Monday that even Seattle gets jealous. And since our gym's interior is still incomplete, our WOD gets modified to the state of the weather. This doesn't bother me at all. Regardless of how modified the workout gets or how the equipments are tucked inside the container, all in all I'm still going to get a good workout (or at least I thought). 

This was supposed to be the workout on Monday:

 5 Sets x 5 Reps: Back Squat *Work up to a heavy set of 5

Rounds or 15 Minutes of:

-50 Bent Rows (95/55 pounds)
-50 Weighted Ring Dips (45/25 pounds) 
-50 Kettle Bell Snatches (53/35 pounds) 

This is what we did instead:

4 Rounds of 1-minute each station (no rest)

Squats

Push-ups

Lunges (R/L = 1)

Sprawls

I was a little disappointed that  we didn't get to work on the back squat technique, but that all faded away when I realized I had the best score in the class :)

Tuesday's workout was a bit better. It started as a technique on handstand push ups ... and ...well ... I am deathly afraid of being upside down. I can do the wall walks, locking out my arms is no problem for me, but to be upside down scares me more than death itself. Danny helped me out though and held my legs as I was upside down but I downplayed my accomplishment only because I still am unable to hold myself up. To some people, this movement comes easy and natural, but you're reading about someone that has never done, let a lone tried, a cartwheel before in her life! 

Perhaps I've just allowed the weather to bring me the blues because today --  I did something I haven't done since the first few weeks I've frequented HEW ... feeding in my thoughts of giving up. 

I'm so ashamed and embarrassed. 

To my defense, we did plenty of pistol squats on Tuesday which caused my knee to swell up before today's WOD (as is always the case the day after a pistol squat WODs). I tried to ignore it, but there was no way I was going to row for the next three months like what happened last year! 

Anyway, when it rain, it pours. My diet has been cheated almost every day and my energy levels are off the map! It goes to show that when I don't follow my routine religiously, my hunger strikes and spikes more often, I get tired easily during the workouts, and well I don't look forward to working out ... 

I'm hoping tomorrow looks a little better. We haven't had a benchmark this week, so I'm keeping my fingers crossed that it will carry my momentum higher than this black hole I've bene in.