9.12.12

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Today was supposed to be my day off, but my team member offered me to do a workout with her and as I know that she need to learn to push harder and to work faster, I could not resist. However, I came to gym just to do that WOD and nothing else, to let myself rest properly.

The WOD that we decided to do was posted on official crossfit website last Saturday and even though there are different weights for girls (95#/75#), we decided to take up challenge and make it with guys weights. That was challenging, however, it was more challenging for the different exercises than I imagined. I really struggled with overhead squats and back squats and front squats. Melissa also forgot to write on the board 20 Push press@95#, so we made 380reps instead of 400reps.

My time was 32:10mins and Melissa’s 43:45mins. Here is the WOD:

20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24″ box
20 Push-ups
135 pound Clean, 20 reps
20 Double-unders
20 Thrusters, 35 pound dumbbells
20 Pull-ups
95 pound Overhead squat, 20 reps
20 Kettlebell swings, 1.5 poods
95 pound Push press, 20 reps
20 Dips
95 pound Sumo deadlift high pull, 20 reps
20 Burpees
135 pound Back squat, 20 reps
20 GHD sit-ups
20 Walking lunge steps
135 pound Deadlift, 20 reps
20 Knees to elbows
135 pound Front squat, 20 reps

What I learned this weekend…

ufff….I had such a bad experience…..I got alcohol poisoned and all day yesterday was spend sleeping, waking up, going to bathroom to puke, then go back to sleep again…

I had no idea that it would be that bad, seems like I start having alcohol tolerance zero. So, there was a birthday party fot my friend from french class and they are really not good cooks and decided to make pizza with some bought dough, so I offered to help them and to make proper dough. Anyways, thought it would be nice to teach others what I know, especially as I don’t eat pizza’s anymore, not regular ones…..Maybe I would have tried this one, but the sauce that they used was full of “red list” ingredients, so I just decided to skip. Anyways, those who tasted, said that pizza was good 🙂 And Keven decided that he wants to have something nice to drink, so we came to agreement to buy some rum and make Pina Coladas, which were actually very nice:

So, the recipe seems pretty much paleo, I just should not have drunk wine before and maybe maybe all would have turned out nice….But it did not….That was worst day of my life….Last time I felt so bad was after my hen party, but then I ate whatever and mixed all alcohol possible….and Friday…no shitty food, wine and Pina Colada…except I ate some apple crumble as birthday cake, just because it had much more apples than crumbles and decided to take a chance as I almost never, literally, never cheat, because I don’t feel like and I don’t need. The only times when I allow myself to cheat is when something is homemade and I feel that it might be tasty and I want to try it and pay courtesy to the person that made food, which happens maybe once in 3 months. Anyhow…..at 20h I started feeling a bit better, drank some hot water with honey, then ate some apple sauce, decided to make myself chicken soup that would soothen my upset stomach:

  • 2 chicken drumstick (or whatever chicken you have)
  • 2 carrots, cubed
  • 2 celery sticks, chopped
  • 1 onion, diced
  • some persil (dried or fresh)
  • salt and pepper to taste

Put all ingredients in pot with cold water, make it boil and simmer for ~1hour or until meat falls easily from the bones. Remove meat from bones, cut into small peaces and return to pot with vegetables. Check for salt and pepper to season and that’s it. Very simple and delicious. I would have wanted to make something more spicy, the one with roasted garlic, but decided that maybe not this time….

Soup and applesauce worked their magic and finally I could relax and not think about running to bathroom to hug toilet bowl. I think I slept in total from friday night till now like 24 hours. Today I am feeling better, though still a bit shaky, decided to go for a walk as obviously there will be no training for me today…Lesson learned: training, healthy living and alcohol does not go together…

But this poster helps to think positive and go through and experiences:

https://fbcdn-sphotos-a-a.akamaihd.net/hphotos-ak-snc7/403137_452832388118074_181927033_n.png

Training 27th and 28th November

 

I decided to take day off on Monday because I just did not feel like training at all. I had really intense 3 days of training, so I decided to follow my body…

Tuesday:

Did just Outlaw…but anyways….conditioning was tough…

WOD 121127:

BB Gymnastics

1) 5X1 3 Position Snatch @ 75% (low to high) – rest 60 seconds, DEMO VIDEO  – 85#. Nice and smooth, tried always to get squat snatch,no always successful…
2) 5X1 3 Position Clean + 1 Push Jerk @ 75% (low to high) – rest 60 seconds – 115#. Too light…

Strength

1) Back Squat:
-Every 30 seconds for 4:00 minutes – 1 rep @ 85% (9 total reps) – 195#
-Rest exactly 2 minutes.
-Every minute on the minute for 4:00 minutes – 1 rep @ 90% (5 total reps) – 205#

2) 5X3 Front Squats (3 count pause on 1st rep) – heaviest possible, rest 60-90 seconds. 135/145/155/165/170#. Started with lighter weight to get really comfortable in bottom position for 3sec. count and then was just checking until where I could go up…for 170# though back started to be round 😀

Conditioning

2 min ME Row for Calories – 37kcal.

-rest 1 minute

4 min AMRAP of:
15 Pushups (hand release)
10 T2B

RESULT: 4 rounds +1 Pushup

-rest 1 minute

4 min AMRAP of:
15 Jumping Squats 45#
10 Pullups

RESULT:  3 rounds+9 squats ( I couldn’t imagine that squats will be hardest part – they were just killing and burning and I thought that they would be really easy. Couldn’t have been more wrong….

-rest 1 minute

2 min ME Row for Calories – 32kcal. (longest 2mins. ever….could not wait until this torture will finish)

Wednesday:

I did an early training!!! I woke up at 6:15a.m. to do training before my classes, so it was short and intense….Short still took me around 1,5h to make :))))

WOD 121128:

BB Gymnastics

1) Every 45 seconds for 5 minutes:

1 Power Snatch + 1 Hang Power Snatch @ 70% (of max Snatch any style) – 80#. Super nice and easy….it feels so good to do something without getting frustrated.

2) Every 45 seconds for 5 minutes:

1 Power Clean + 1 Hang Power Clean @ 70% (of max Clean any style) – 105#. I already forgot what it means to clean so light :) And I did not even had to push jerk, which recently has been my nightmare and I need to work a lot on it….So, I was super happy that I did not have to jerk at least once…

Strength

1a) 4X3 3 Stop Snatch Pulls – heavier than last week, rest 45 sec. DEMO VIDEO – 155#, 2×175#

1b) 4X5 Hang Clean Hi-Pulls – heavy (BB should rise to chest height – elbows above bar), rest 45 sec. – 3×115#. That was actually harder than I thought initially that it would be: tried to use the same weight as for snatch pulls and absolutely failed, then tried to use 125#, but could not pull it to my chest from hang position, so had to readjust myself again and go with 115#.
1c) 4X5 Split Press – heavier than last week, rest 45 sec. DEMO VIDEO – 75#, 85#, 95#. Decided to go lighter at the beginning, because Sunday that felt really hard, checked video this morning and saw that my position was far from perfect. 

Conditioning

Choose one…

Row: 4X500m – rest 2:1 – 30 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.  As I already ran Sunday, this time chose rowing 🙂 Times: 1:52min, 1:55, 1:54, 1:57 + 30 burpees penalty.

Run: 4X400m – rest 2:1 – 25 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

Swim: 7X50m – rest 3:1 – 20 burpee penalty for every set that deviates +/- 5 sec. from the fastest set.

 

 

Then…I decided to check my back, because everyone were telling recently that I look very cut 😀

Do I?

 

Food choice challenge

It is funny that Mother’s day date differ from country to country. You would think that such an international thing as Mother’s Day would be the same everywhere, but no….I don’t know how it is determined here, in Canada, but back in my country Lithuania, it is the first Sunday of May. So, I congratulated my mom last Sunday. Father’s day is first Sunday of June. So, I always know when it is Mother’s or Father’s day…So, we decided to have brunch with Keven’s family, to spend time together. Keven’s sister picked the restaurant where they have Sunday Brunch for reasonable price. Last time when I went for the brunch with family, I was simply avoiding gluten in all forms, but did not omit diary and was not in Whole30 challenge. This time everything was much more difficult. So, before going there I decided to make sure that I am not gonna die from hunger if I would not find what to eat, so popped in before leaving couple of Broccoli fritters, just to make sure 🙂 I also took some Paleo mayo, hoping that there would be some nice vegetables so that I could combine salad and just in case if they would not have olive oil.  I like veggies, but I also like to have a dressing 🙂

And actually I had very poor choice in the restaurant, because it was all processed food, fried, made in dough or made with potatoes (pate, fried bacon, fried potatoes, loads of deli meat, cheese plate, pasta, pasta salad, some stew, little meat cakes and etc). They did not have any boiled eggs and they did not fry eggs on site ( even though probably I would have eaten them, because they would not be organic 🙂 ) , the only egg choice was omelet, but I assume that they would put some wheat and diary in it, to make it more filling, therefore I did not risk. I was lucky that they had sea food table where I could pick some baked salmon and some shrimps. I don’t know if shrimps were having any additives, but I decided not to worry too much about it as they were not having any sauce on them. There was no vegetable bar, only salad bar with ready-to-eat salads, but one was with mayo (even before I changed my diet, I never ever ate salad with mayo that I did not make myself. I just find it somehow unsafe) and the other was with feta cheese and oil, so could not fill my carb choice with vegetables. So, went to fruit section where could get some fruits (watermelon, melon and pineapple). So, eventually my plate consisted of salmon, shrimps and fruits :)))) And I had loads of water and black coffee. If someone would have told me sometime ago that that would be my food choice, I would not have believed. But now, I felt totally O.K. with that. I wish I could have had better choice, but well, you can’t expect all the world to turn into healthy food. And I did not feel that much tempted to try out rest of the food, so when you don’t feel tempted, it is much easier to get around. But Keven indulged himself for both of us. Even desserts were not tempting me, I did not feel being seduced by croissant, brownie or sugar pie. Simply because I don’t know what is inside. I would not mind that much in general gluten, but I just can’t stand the idea of putting in my body modified this or modified that, some artificial sweeteners and God what else. So, just the idea about that totally turned me off. Even when everyone around were eating all the sugar load after having all the fat and carb load I did not feel bad. Not a tiny bit. First of all, because my challenge is almost over and I  can really confirm that my sugar dragon was really slated, so I did not feel tempted by all the desserts. Second, because, even f I would feel tempted, I would still wait until I would go home and bake my own Paleo dessert that would taste as good or even better and would not have all the hidden nasty ingredients. So, I survived my Sunday brunch successfully and this time they were not asking me if I am gonna have a cheat day :))))

 

Sunday tradition adaptation week2

So, yesterday was our pancake Sunday again. This time we also had Keven’s parents driving over to have dinner with us and to meet our new family member Nora. As I already wrote, they were very agains us having a pitbull as a family dog, but at the end of the day it is us raising a dog not them. However, because they are afraid of this type of dogs, I think it is a great idea for them to see our puppy as often as possible so that they would not see her growing that much and would feel comfortable around her. It is really easy to feel comfortable around Nora because she is super calm and low energy dog, especially when you compare to Chihuahua that my sister-in-law has. My sister-in-law came around with Johny Cash (her chihuahua), so that later on Nora would not “kill” him. I could definitely see some pitbull features  in Nora when she finally decided to play with Johny and got too much into game. They are similar wight category now, just Nora is much more clumsy and her direct movement definitely could be treated as an aggression sometimes. But it was a good lesson for us to learn how to snap her out of it.

Getting back to breakfast. I made for everyone crepes with wholewheat flour mixed with all purpose flour. I also made some sliced melon and fruit salad that consisted of cubed apples, kiwi, banana and blackberries. As I can’t use any sugar in any form, I did not put anything on the fruits, especially because everyone can add to their crepes what they want: nutella, maple syrup, honey. For myself I decided to make a zucchini pancakes (of course I shared them with everyone) that I found on Diane Sanflipo website. Sorry that I did not take picture of it, but it is definitely worth making 🙂 Everyone tried them and liked them, I ate them with Sunshine sauce 🙂

Zucchini Pancakes

Ingredients:

  • 1 Tbsp coconut flour
  • 3 eggs sea salt & pepper to taste
  • 2 cups shredded zucchini (I used grater, and 1 zucchini is about 1 cup)
  • brew leaves of fresh basic (finely chopped)
  • coconut oil or bacon grease to pan-fry in (amount will vary)

Process:

Mix all the ingredients together. Make sure that coconut flour is not in lumps. Diane advises to sift them into the eggs and beat together, but I simply mixed and left to stand for 5mins. I think standing gives time for coconut flour to absorb more liquid. Heat the pan with oil over medium-low heat. Spoon the pancakes of desired size. I got from the batter 8 pancakes,  as I made them fairly small, but you can make big ones and have one in a pan per time. Eat them alone or with sausage or bacon.

 

Sunday tradition adaptations

As I already wrote on Sundays we always have friends coming over to have brunch with us and most of
the times it consists of pancakes. Since I started to change my way of eating there were all different type of pancakes, most of them with oat flour (the ones with oat flour and ricotta were actually amazing), also with soya flour (I also made pizza base couple times with soya flour). However, as I was finishing to use up all those products and turning more and more paleo, my way of eating also changed. Last Sunday I was making pale pancakes with coconut flour, they were really delicious, but then on Monday I started my Whole30 challenge and such a thing as Paleo pancakes are not allowed. It is not that they would be bad, they are nutritious and healthy, however, it is still comfort food and point of the challenge is also challenge yourself psychologically. I have to admit that I do face difficulties (I would like to have slice of cheese and cottage cheese with berries in the morning) and Sugar Dragon is really attacking me (oh….sweet chocolate and all the nice treats…) and oh how much I would wish to have a nice glass of red wine, but none is allowed, so I just stick to what I have and just think about the end result and about my body being all clean and my taste receptors able to detect natural sugar in fruits and vegetables…Having said that, I still have Sunday brunch and today I decided not to think too much and make for everyone crepes with regular flour. Why? Because we still have them and we need to use them, so Keven was a cook this time 🙂 For myself I just had egg white crepes (1 crepe requires 1/3 cup of egg whites with pinch of salt and vanilla extract. then just pour mixture in pan with some fat, in my case it was ghee and wait until egg white is all done). I could not decide whether I want sweet or savoury, so I decided to have both, because I felt that eating just fruit would not be best idea in the world. So my savoury crepe had guacamole, chicken and cauliflower from yesterday dinner and some indian curry sauce. That was really good and I could not actually make that much difference between only egg white crepe and regular crepe. The second one was a dessert one, so it had almond butter and cut fruits in it (apple, pear, banana and raspberries). So, while my husband and friends indulged themselves in crepes with Nutella, I simply enjoyed my version with a cup of coffee with coconut milk. It was much less awkward than I would have though and I did not feel any less fortunate than them…

 

Crossfit and Rock climbing

Yesterday I went to climb in the gym as this is kind of tradition on Sundays to have breakfast with friends (usually pancakes) and then head to indoor rock climbing gym to burn all those pancakes 🙂 It was especially fun yesterday, because on Saturday they had a competition, so they changed all the routes and it meant totally new problems to climb. I had a bet with one friend to make the first 20 routes and we both
succeeded. I have to say that I felt much stronger than before. I believe it is related with cross fit training that I just started recently as it is really strength and endurance training, both of them are invaluable in climbing.

Today I head to my Crossfit training and WOD (workout of the day) was:

  • 100 wall balls (I used 12 lb)
  • 100 kettlebell swings (35lb)
  • 100 ring dips (used an elastic band to support myself)
  • 100 abs

My time was 24.50 and time limit was 30 minutes. So, I think I did pretty good job. I really like competing with others as it pushes my limits incredibly. Tomorrow climbing again 🙂

 

Creating Traditions

I like traditions…probably in every family you have some kind of traditions. As we recently moved to new city, I also try to create some small traditions….Like, every Sunday we have “Sunday Breakfast” with friend at our home. Usually we would have pancakes, but each time we would try something different….I learned how to make dulce de lecce, because my friend mentioned it and it brought me memories from my travelling in Brazil, so I though it would be nice to include that into our breakfast. I did not buy it, because I like learning how to make things and I used the traditional method, rather than condensed milk method :)))) Today we were having blueberry and apple pancakes with blueberry sauce. It is more about meeting at least once a week and spending time together. After that usually we go for some rock climbing :))))

Me and Keven also have Friday pizza tradition. We would either have a pre made one or we would make our own and accompany it with some nice movie or TV show.

Back in my country, Lithuania, I also had some traditions with my friends, for instance, me and my flatmate would go every sunday afternoon to read in a coffee shop in the old town of Vilnius. We would either take our own books or browse in the shelves there to find something to read. I believe it is nice tradition as a way to spend time together and also spend it doing something for what you maybe would not have time during the week. It is so relaxing to sip coffee with a good book in your hands 🙂

With other group of my friend I was establishing tradition to meet once a month to learn something. Someone would prepare a little bit before and would introduce a skill to others. So, we were learning how to make sushi, how to play poker, how to juggle, how to make public speaking….So, my idea with this project was that in a year we would learn 12 new things that maybe we would not learn otherwise. I just love learning, for me as long as I am learning and can apply it one day, I am happy. It is the same with my jobs, as long I am learning and moving forward, I really enjoy it and put a lot of effort, but if it become too automatized and my brains do not get enough challenge, I start feeling trapped and dull.

Anyways, I think that traditions bring stability and let us create some valuable memories and experiences in our lives. I don’t think that it is easy to start tradition, it is even harder to continue doing that, but I think that reward is definitely worth putting an effort.

I wonder what are the traditions that other people have and that they find significant and important to follow.