There is always a time

If you diet regularly you have likely heard of the Glycemic Index.  In it’s simplest form, it is just a measure of the effect of carbs on blood sugar levels.  But why is that important?  It is important because if your body receives too much sugar and can not burn it off fast enough it begins to store it.  The method of storage is actually FAT!  I might be the only person on earth who did not know this..I thought the fat on my body was from eating fatty foods and that gets stored.  I don’t know if I could have been more wrong.  I was thinking..I’ll eat a bunch of gummy bears instead of mcdonalds…look they have no fat so they won’t add to my waistline..just might make me hyper.  D’oh!  

They are evil...pure delicious evil.  

Even paleo foods contain sugars so recently I have been trying to front load my day with the foods that contain the most sugar, specifically fruit.  On a recommendation from trainer Evan, I try to eat all my fruits before about 1pm.   If I do have fruit in the afternoon or evening, I try to make it a low GI fruit so that my sugar is limited.  In the past week it has really helped me take off a few pounds and makes it easier to sleep at night actually (both could be more cause of the exercise, but it couldn't have hurt).  Below is a good chart that shows the GI index for some fruits.

WOD

I have done something like 14 WODS in a row (to the gym 13 of the last 14 days)  so I am taking a big breather this weekend by camping.  Of course, I'll stay active with a light jog or some swimming but nothing rigorous, gotta let the body heal.

Listen to your Body

One thing I am slowly learning it to listen to my body...which should not be confused with listening to the voices in your head.  I do not want to injure myself because I'm stubborn and try to work through something. This is especially true when I go for 3 days in a row and plan on going the next 3 days.  People can make all the "pain" quotes they want, but there is a big difference between uncomfortableness from working hard, and true pain.  True pain should not be ignored. If you feel true pain should should rest, ice, stretch (carefully), or see a physician/talk with your trainer.  Waking up stiff (haha) or a lil sore can be ignored.  You should know the difference.

Today I woke up and had a pretty intense pain in my left back shoulder blade, now this is not something that would typically bother me but yesterday when we were doing the pull ups I was favoring my right shoulder which I think put some extra strain on my left arm.  I thought nothing of it til taking deep breaths was a problem this morning. It's not that I cant breathe so don't get concerned, it just expands my chest which moves the muscle.  I typically heal from these type of things in just a day so I'm not too worried and I think it will be good to go tomorrow.  I might try to get 2 separate workouts in tomorrow, one with a long row.  I need to burn a little bit more fat right now.

WOD

Took the day off to rest, but did some yard work to stay a lil loose.

Diet

Ate well today.  Got a solid 14 points.

There is No Rest For the Wicked

Yesterday, as expected, was an off day.  I wanted to go swimming but did not get home until past 8pm and decided that I was going to just make it a rest day. 

It was the right choice.

Are rest days meant to be lazy?

This is close to how I felt yesterday.

No, typically they are not, although sometimes you might NEED one.  I talked to Trainer Evan about this the other day cause I was curious if he ever took a “rest day”.  He mentioned that he and Mike typically take active rest days.  If that sounds oxymoronish well…it is.  

What he meant by that is that he will not do a WOD or any strength exercises but he will spend the day doing a row, a run, or spend some time stretching. 

This should make sense; a healthy body was not meant to loaf around.  A part of every day should be spent doing some sort of physical activity, but it does not need to be intense.  I like to spend my “rest” days doing something fun like golfing of playing softball.  Trainer Mike goes on a long walk with his companion (Striker…not Molly). 

So take the time to “rest” but remember rest does not have to mean loaf….although sometimes loafing is the most amazing thing you can do.

WOD

Today I honestly felt strong for the first time (obviously that is not me above).  I did not do prescribed but I know I could have (I needed to get the form of this lift down before doing that weight).  There are days where I am the weakest person at the gym…today I knew was not one of them.

Strength: 5 x 5 From Squats

WOD: Grace - 30 Clean and Jerks for time (135/95)

Strength:  Started at 95 and made it all the way to 165 (ok I might be the weakest one on this lift)

Grace:  5:23 at 115 lbs

Diet

Yesterday I got 10 points;  Today I am on track for 11.

Snack(2): Plum, Protein

Breakfast (-2): Berries

Snack(2): Grapes, Cashews

Lunch (3): Chicken, mixed vegetables

Dinner (3): Grilled Chicken, Cauliflower, Broccoli, Grilled Squash in Olive Oil

Day 10: When Life Gets in the Way

It's amazing how often life gets in the way of our plans, whether they be dreams of a teenager..or in my case getting a work out in after a long day of work.  The group/class structure is one of my favorite things about CrossFit but it is also one of its weaknesses (for me).  Groups help me push myself for fear of embarrassing, but it also limits me when my job, errands, pets, etc get in the way.  I needed to make it to the gym by 6pm today so I could make it to the last group class of the day, which is typically not a problem...except when a meeting is called and does not end til 5:45pm.  I do not blame my gym because Mike has done more than enough to accommodate and I should have gone in the morning today anyways.

Normally I would be ok with having to take a rest day, but recently I have been really psyched to start tracking my times on the ladies (Fran was the WOD for the day).  I may try to do the Fran tomorrow or early Friday so I can get a time in the books.  But if you really do not want to take a rest day from CrossFit what should you do?

I found a great resource in CrossFit Stamford .  They created a page for traveling that has some great WOD's that you can do from home without any equipment (Link: http://crossfitstamford.squarespace.com/traveling-wods/).  There are a lot of exercises you can do in your living room that can be compared frequently to gauge your fitness.  Time yourself in how long it takes to do 100 push-ups, sit-ups, or squats.  Write it down and track it as you go through time, I think you'll be happy with the progress you make as you go through CrossFit.  

WOD

Rest Day.  I Stretched a lot though so I could stay loose.

Diet

Breakfast(3 points): 3 HB eggs, turkey slice, grapes, cantaloupe, almonds

Lunch(3 points)     : Turkey Garden salad with balsamic vinaigrette and strawberries

Snack (3 points)    : Turkey slices, peach, almonds

Snack (2 points)   :  Protein, plum  

Dinner (3 points)   : grilled chicken, green beans, salad, strawberries and blueberries for dessert

This is what I bring to work every day!

Is protein good to drink on a rest day?  or does it waste the protein?

 Other points:

Sleep: +1

<5 hours +1

5 meals +1

Water +1

18  Points for the Day!