52 Weeks....to the Real Me

It seems they all are these days.

Warm-up
500 m Row 2:50
Samson (?) stretch
Goodmornings x10 (PVC, only)

WOD
15-12-9-6-3
KB Swings 20lb
Jump Pull Ups
10:00

plus 18 burpees (<10 mins)

Five Fingers- YAY. Loved them. Only took about 5 mins to get them on!
My foot is sore right on the ball of my left foot, I think it is from jumping (landing on the weight) during pull ups. I DO NOT blame the shoes.

Chalk-
I got to use CHALK today. (I know, sounds stupid coming from a teacher, but not that kind) The gymnastic kind. I know it sounds dumb, but I think it's really cool. I always wanted to be a gymnast! (I didn't use quite that much)

(refer to the very end of the blog for explanation of the title =) )
Wow. This crazy schedule sure is making the time fly. I just looked at the clock -- after 11 already, YIKES.
Guess I'll make this short.

I got my Five Fingers today! Took me 30 mins to get them on for the first time. and 9/10 toes were happy -- darn little one on the left foot wouldn't quite go in right. I'm practicing though!
My Shoes -- even got a color I liked!

Today's WOD
Burgener's Warmup
Mini Tabata (20 secs/10 secs)
push-ups: 9-6-5-4
ab mats: 8 -5-5-6

Alternating
Deadlifts (bar only) - 10 - 8 - 6- 4 -2
JumpRope - 50 -40 -30 -20- 10
Time: 6:16 (I think)

Plus my 17 burpees!

New Supplements I'm going to try (recommended by Dr. Sears in "The Top 100 Zone Foods"

Vitamin E
Why Supplement: It's very difficult to get the amount of Vitamin E necessary to get all the benefits without a supplement. (seed oils have the most vitamin E, but we aren't supposed to eat a LOT of those)
What it's good for: It's an anti-oxidant (neutralizes free radicals - which can induce inflammation or destroy healthy cells) Also can be beneficial with Heart Disease and Alzheimer's (as well as others)
How Much: The standard recommended amount is 8 IU for females (10 for males) however studies show that optimal health benefits are reached ONLY when Vitamin E intake is greater than 100IU per day!). Dr. Sears recommends 400 IU, which is only one softgel per day.

Omega 3 Fish Oil
Why Supplement: To get enough Omega-3 fatty acids, a person would have to eat one or two fish meals a day. (
What it's good for: Helps keep brain, cardiovascular system, and immune system functioning at peak performance. Studies are also showing that it can influence the DHA (docosahexanenoic acid) in the bloodstream which can influence intelligence, brain function, and even help treat (prevent) depression. EPA (another acid) can help decreasing inflammation and reducing the bad eicosanoids. (read one of Dr. Sears' books to understand eicosanoids -- but they {the bad ones} are believed to be causes of heart disease, arthritis, ms, depression, and cancer )
How much: Dr. Sears recommends 6 to 10 grams of fish oil per day. (this give us about 2 to 3 grams of long chain Omega-3 fatty acids) It's also recommended that you get some that's cholesterol free (I didn't this time, oops.) ok so in a nutshell... this equals out to 6 to 10 capsules per day. The bottle recommends meal time with a glass of water.



At least it's in pill form and not Cod Liver Oil

Tonight I saw NKOTB -- Awesome -- as expected.
On the way into the concert (and leaving) a strange phenomenon happened. It's no secret, I'm short and therefore also happen to have short legs. Usually I have to make a conscious effort to keep up with those that are taller than me. Now I know we weren't racing or anything but on the way in I found myself easily passing one group after another, and I wasn't rushing or even out of breath. I was just walking what I thought was my normal pace. But it was much faster than I used to walk... cool. (I credit CrossFit -- for killing my legs and making them stronger)

Speaking of Cross Fit. I screwed up today, I got there a little late and had to cut my workout a little short so that I wouldn't be TOO late to class.

1 min Jump Rope
Group Dynamic workout (lunges, etc)
agility (foot ladder)

3 Rounds
200 m (was supposed to be 400 m) run
15 air squats
15 box jumps

I completed in 11:48 (I think)

This evening before going to the concert I did my 16 burpees for the day, plus the 6 I owed. I am now completely caught up!! Yay.

But right now I'm EXHAUSTED and going to bed. g'night.

So... this weekend had it's ups and downs.
SATURDAY
I was all psyched to go kayaking, but the trip was canceled due to high water. What's up with that??!? Weren't we gonna be in a boat anyway? lol
I ate two meals according to the Zone and my stomach was bothering me... then so was my head. Mom and I went to see the Proposal (I liked it) but when I got home I went straight to bed with a migraine. blah. I slept most of the rest of the evening. When I woke up I was afraid to do my burpees -- blood rushing to head, migraine all over... didn't want to chance it. So instead I went to try a new Wendy's Toffee Coffee Twisted Frosty (way too tasty for my own good) I also went to Barnes and Noble and got a new Zone book -- 100 top foods. I skimmed it in the parking lot before I went to Giant Eagle and loaded up on GOOD FOOD.

SUNDAY
Got up and did my Sunday burpees and one extra (starting to catch up on Sat's), went to church with my parents, and then to Bob Evans...
3 eggs
3 halves of toast with butter and jam (<1 tsp of each) water (not a perfect zone, but pretty good) Then Dad and I went to the car show and walked around for about 4 hours. I ate a Zone Perfect Bar. Then we picked up roots from the back yard (don't ask) Mom brought home pizza. I gave in. =( then I went back to Wendy's for another frosty!! ugh. Had a zone snack and went to bed. (after about 3 hours of homework)

MONDAY
Today started out excellently! (I think)
Breakfast: 3 eggs, 1 cup applesauce (unsweetened) w/cinnamon, 6 pistachios, 1/2 piece of wheat toast with 1/3 tsp butter Lunch: 2 string cheese, 1 egg, 1/2 cup applesauce, 9 pistachios, 20 grapes
Snack: ZonePerfect bar
Workout Dinner (bad): Wendy's frosty, single with cheese, ketchup, mustard, 1/2 small fry. After Workout Dinner (good?): Subway MINI sub (wheat, turkey, lettuce, tomato) only ate 1/2 the bread, bag of apples, 12 oz 1% milk, 9 pistachios. CrossFit. I had thought about going golfing instead, but I'm really glad I went to CrossFit. I made some new friends, and kicked my own butt!! I'm sore. =)
I realized in watching the previews at the movies Saturday, that I want to be able to kick @ss! (there's a new movie coming out -- A Perfect Getaway . It made me think, essentially - if I were on that island, would I be able to survive? ) Could I outrun, tumble, kayak, swim, fight to save my life or would I be so out of shape that I would be the first one done? I decided that currently it would probably be the latter, but I'm on a mission to change that. I WILL BE KICK @SS strong, flexible, agile, etc.

Today's Workout:
400 m run
Burgener's
Windmill KB 5x each 10lb
Single Arm (SA) Kettlebell (KB) 10x each 10lb
21-15-9
SA KB 5lb
Ab Mat
Kettlebell Sumo Squat 20lb

and of course-- 15 burpees plus 6 owed from Saturday (I still owe 6 more)