60 Days of Crossfit – A Skeptic’s Review

Woman and Bar

CrossFit. Saying the word evokes two kinds of responses. One is the wide-eyed stare of awe accompanied by OMG, I heard that is SO hard! The other is the sneering sort of disdain where they roll their eyes and insist CrossFit is a cult for meat-heads. There’s even a phrase for the latter referring to its cultish following: Drinking the Crossfit Kool-Aid.

I fell somewhere in between the two responses above. Clients often asked me what I thought of it and I always replied that I heard it was good but that everyone I know who tried it had also been injured. I wrote it off as another fad and intended to stick safely within the comfort zone of my typical (ineffective) workout.

So how then did I talk myself into trying CrossFit?

I mentioned in a previous post how I fell off the fitness wagon for about 18 months.

Fast forward through the general stresses of life like moving back and forth across town a few times, a couple of breakups, a nearly empty summer client schedule, dwindling funds, and lack of exercise, and I have to admit I put on a few pounds. Well, ok, more than a few. Even worse, my energy was lacking, my strength was waning, and the depression demons were starting to eye my growing discontent greedily.

Determined to get my body and my health back, I tried a few things. Group-based tabata training was fun for a while but the repetitive plyometrics on a concrete floor led to an injury that still bothers me nearly a year later. Personal training and group fitness through my gym was good at first, but I quickly plateaued and got bored. A co-worker suggested I give CrossFit a try. I even did the thing where I rolled my eyes and spouted a few excuses. “Yeah, but it leads to injury. Yeah, but they do gymnastics and stuff and I can’t do that. Yeah, but I don’t want to work out with a bunch of over-zealous meat-heads.” The truth is, I had no experience with CrossFit and was basing these opinions entirely on hearsay.

Haters gonna hate

Haters gonna hate

I justified starting not for myself, but because I would then have an honest opinion to give those who asked me about it. I researched a few gyms (they call them boxes) and put out some inquiries. Voodoo CrossFit 512 in northwest Austin was the first to respond in a timely manner so I begrudgingly went to check it out.

Join me at Voodoo!

Join me at Voodoo!

I’m not going to lie. I was scared. I was afraid I was too out of shape, that I would embarrass myself attempting to do olympic lifts, handstands and ring dips. Within two weeks though, I was hooked. Here’s why.

1. Every workout (WOD – workout of the day) is different. Boom! No more boredom!

2. Every day you look at the WOD with shifty eyes and think there’s no way you can get through it. An hour later you leave feeling elated because you DID do it!

3. You become more competent and confident in what your body can achieve every week.

4. You work out your brain too as you assimilate new technique and form. Neuroplasticity y’all. It keeps you young.

5. It inspires a healthier diet. You will begin to notice how your food affects your workout. Indulging will make you feel sluggish, bloaty and nauseated while eating well allows you to conquer your workout and still have energy left over to complete your day.

6. You instantly gain a new family. The community aspect of CrossFit is always talked up and I’m learning that it’s truth. Turn to anyone to ask for help and it is given, take motivation and strength as people cheer you on to finish, gain renewed energy when, dripping with sweat and barely able to stand, someone offers you a high five with a beaming smile and tells you what a great job you did. Plus, this is a huge bonus when you need strong people to help you move.

Voodoo Dolls April & Jenny help each other out at a competition.

Voodoo Dolls April & Jenny help each other out at a competition.

7. You gain a dozen new role models. I thought everyone would be chiseled and intimidating but you walk in and see men and women of all different shapes and sizes totally kicking ass. It erases the stigma that you have to have a flawless body and 8-pack abs to be strong and fit. These are ordinary people achieving extraordinary things.

Starting to sound pretty good right? Not as scary as you thought? To be fair, it’s not all sunshine and roses and there is a flip-side.

1. You MUST know your limits. Body awareness is a key factor so that you can identify when you may be lifting too heavy, your form isn’t quite right, or you are teetering on the edge of overexertion. Someone new to exercise may not know the difference and could be more prone to injury.

Crossfit Fail

What I fear will happen every time I pick up the bar

2. You will doubt yourself. Staring at the bar thinking holy shit how am I going to manage this? is your opportunity to overcome. All movements can be scaled and as long as you don’t quit, you win!

3. There is a learning curve. Besides a whole new vocabulary (AMRAP, EMOM, WOD, WTF?), it takes time and repetition to learn these highly technical skills. Ask for help, again and again, and again, and again some more (sorry, Scott!).

4. It’s hot. There’s no A/C in the box so if you are prone to heat exhaustion this may be a limiting factor for you. Get used to sweat dripping from your nose, your hair, and down the crack of your butt. Take comfort in the fact that everyone is as dewey and glowing as you are.

5. It’s expensive. It is a chunk of change, but you are paying for accountability, community, self-confidence, and results. If it’s at all within your budget, it’s totally worth it.

6. Calluses, bruises, marks and scars. CrossFit is a sport, and stuff happens sometimes but no one complains and they often wear their wounds like a badge of honor.

7. Hunger. After a few weeks you will want to eat everything. Many an overheard conversation in the box starts like this “You know what sounds so good right now?”

But wait, what about the results? Oh, that’s what you’ve stuck around for? To hear my amazing transformation story? Well, I don’t have one…yet. I haven’t lost any weight, but I’d say in the past two weeks or so I am starting to notice my muscles feeling denser and more firm and my hunger is ramping up (yay, metabolism!). I err on the side of caution with my lifts so I don’t aggravate any of my previous injuries, but as my technique and strength improves I think I will develop the confidence to go heavier and harder. Many of the people I have met do have amazing transformation stories though, and it inspires me to be patient when you see what they have achieved within a year. In the meantime, I am actually enjoying my workouts and I’m happier than I have been in years.

You may love it, you may hate it, but I hope that if you have never tried it that this post inspires you to give CrossFit a shot. I still remain a bit cautious. Instead of gulping the Crossfit Kool-Aid, I’m savoring it in sips.

Titanic Crossfit

 

Look At My Muffins….Look At Them!

muffins

I’ve been reading a blog, Mackenzie’s Clean Eats, from a local Austin author for a few months now. Along with sharing her impressive weight loss journey and success from eating clean and working out, she likes to clean up recipes like burritos or pad thai and make them a healthier guiltless meal.

There was a bunch of overripe bananas sitting on my counter neglected by one of my roommates. Around Christmas I used to make my famous banana chocolate chip bread and give it away as gifts. This stuff is heaven in your mouth, let me tell you. I couldn’t let those sad overripe bananas be tossed away, but I also didn’t want to be burdened with eating an entire loaf of banana bread on my own (seriously, I could eat the whole thing in about 3 days). I decided to clean up the recipe, a la Mackenzie, and see what happens.

I tried two variations.

Batch 1: I simply reduced the sugar by half, butter by half, and substituted some unsweetened applesauce for the missing butter. I used dark chocolate chips instead of semi-sweet. These turned out pretty darn tasty, I didn’t even notice the missing sugar.

Batch 2: I halved the sugar again (so we’re down to 1/4 of what the recipe called for), did the half and half butter applesauce combo, but I added a scoop of whey protein and ground up 1/4 cup of flax seeds to throw in.

I wasn’t sure how the protein/flax muffins would taste. Have you ever smelled freshly ground flax seed? I gotta be honest, it’s weird. The batter was a lot gummier too and I was worried they would be really dense. But, lo and behold, they came out great and though I did notice these being less sweet and slightly grittier due to the flax, they were still stupid good.

Ok, enough of the blabber, you’re thinking, but are they good for you? Well, I don’t know if I would go that far, but at least they’re less bad…by quite a bit. Unfortunately, not paleo friendly since I used standard white flour and sugar but I’m sure there are paleo adaptions for a similar treat. Oh, look, here’s one!

Check out the original recipe nutrient profile vs. the protein/flax variation:

                                Original                                Protein/Flax
Cals:                          
260                                            169
Carbs (g):                  
40                                              25
Protein (g):                
 4                                                 5
Fat (g):                          
9                                                 6
Sugar (g):                  
22                                               10

Not so bad, eh? To further discourage my mindless nibbling of tasty treats such as these, I put them all in the freezer so when I pull one out I have to patiently wait 15 minutes or so before I can eat. Basically, I have to plan my intention to eat one. I think it helps.

Enjoy!

20140226_073513

Banana Chocolate Chip Power Muffins (Because adding “power” to any recipe makes it sound cool)

3 medium overripe bananas (mashed)
2 eggs
1 1/2 C flour
1/4 C sugar
1/4 C butter (softened or melted)
1/4 C unsweetened applesauce
1 tsp baking soda
1 scoop protein powder (I use Jay Robb’s Vanilla Whey)
1/4 C whole flax seed
1/3 C dark chocolate chips (I chopped mine into smaller pieces)

Preheat oven to 350. Whisk together eggs, butter, sugar, and applesauce. Add in the mashed banana. Stir in flour, baking soda, protein powder and ground flax seed (I used a coffee grinder). Chop up your chocolate chips and stir those in. Spoon into muffin cups, bake for 15-20 min. Should be golden brown on top and a toothpick will come out clean. Serves 12.

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Accountability Update – Month 1

It’s been about a month since I posted about attempting to gain some accountability towards my fitness goals. So, how’s it going? Um….let’s just say I could use more time.

No, no, it hasn’t been a total disaster, but the lack of results have led me to put some new rules in place. Let’s review:

My exercise goals weren’t as realistic as I thought. I never made it to training and yoga in the same day. I always intended to do 60 minutes of cardio on Friday, but the reality was more like 35 to 40 and that was at a low intensity. The weather was really crappy here for a while so I didn’t make it outside on Saturdays very often. We had a break from dance rehearsals for a month but that will be resuming this week. And, last but not least I got nailed with a chest cold and didn’t work out for about 9 days.

My nutrition improved a smidge, but I thought I could handle an “everything in moderation” attitude. Yeah…no, I can’t.

I don’t feel like I totally failed though. Some progress was made with overall consistency and I feel like that is a good first step. Lifestyle change is trial and error and while I’m disappointed I didn’t have any changes in body composition, I set the stage for better adherence.

This month I will be trying a few new things. I started nutrition tracking again via MyFitnessPal. While it can be a pain in the ass, it helps me be aware of what I’m taking in and keeps me from thoughtlessly grazing on the goodies in the break room. Plus, after just two days, I realized how deficient I am with my protein requirements. I’m only getting about 50-60% of my goal. Huh. Who knew?

I obviously have a hard time with the length of my cardio sessions. So, I plan to keep them at just around 30 minutes, but I will commit to increasing the intensity with intervals (HIIT or Tabata) or at the very least, just a more challenging steady state. Now that the weather is warmer I find it pretty easy to get out on the weekends for at least 60 minutes of walk/jog or hiking with friends.

So, that’s the scoop after month 1. Lots more work to do but we’ll get there little by little!

Accountability – In which, I attempt to gain some

heygirl

Accountability…Level 11

Accountability.

For me, this is the single most important factor in achieving a goal.

I have alluded to the fact that my health and fitness have suffered somewhat (ok, fine, a lot) over the past year. In August I got inspired to take control and perhaps over-zealously started going to bootcamp 5 days a week. Not surprisingly, this led to injury, which still, 5 months later, hasn’t improved.

It’s a new year, and while I am reluctant to use the term “resolution” I am inspired once again to renew and improve my outlook and to take back the healthy lifestyle habits that were once easy and enjoyable.

I’m putting this all out there to the world, for better or worse, because it helps to keep me accountable. You, dear reader, are helping me though we likely have never met. Look how inspiring you are!

This post is embarrassing, quite honestly. I am supposed to be a professional that helps others achieve exactly what I am complaining about. I’m also human. I have bad days (or years), and now I know how easy it is to let things fall apart and the consequences of doing so. Perhaps next time, I will have a better handle on how to maintain my habits and goals even if motivation is suffering.

Photographs of a dance event I performed at this past weekend gave me an objective view of just how bad things have gotten. Alright! I get the picture (heh, get it?), I am ready to do this!

I set a goal of May 14, my birthday. I feel this is a reasonable time frame in which to lose approximately 10-15 pounds of fat, regain my strength, and eliminate or improve my injuries. I also plan to take a trip to Portland around this time to visit a friend and some family and I want them to be proud of me. I would hate to be one of those people you see after several years and while you are overjoyed by the reunion, you’re thinking “Eeeesh, what in the hell happened to you?” Oh come on, you know you’ve done it.

I will make any excuse under the sun not to get off my ass and go to the gym. In the schedule below I have varying degrees of accountability. I have pre-paid for personal training so I feel obligated to show up, that one is a no-brainer. I enjoy the yoga class as well, and the set times help me to get there but this is pretty easy to back out of too. Showing up consistently to a class like this would work best with a friend. Lastly, we have cardio. I really hate cardio. Like, really hate it. Sooooo tedious. My trainer expects me to stick around and do 45 minutes of cardio after our session but I usually can’t make it through more than 20 or 30 before I get too bored and begin to stare incessantly at the seconds ticking by. I much prefer to get outside, especially if it’s warm. Even if I don’t push my heart rate as high, I’m usually able to last up to three times as long while getting some Vitamin D in the process. I figure it’s a good trade-off.

My regimen:

Mon: Personal Training (60 mins)
Tue: Off
Wed: Personal Training (60 mins), Hot Yoga (60 Mins)
Thu: Dance rehearsals (90-120 mins)
Fri: Cardio (30-60 mins)
Sat: Outdoor cardio/activity (60+ minutes)
Sun: Hot Yoga (60 mins)

So, assuming 122 days until May 14, this regimen will have me working out 86/122 days, or roughly 70% of the days. ( I am not including dance rehearsals in this figure.) I think this is do-able. I suspect the double whammy on Wednesday might suffer a little from time to time, but I’m going to give it my best shot. Yes, I know there are more efficient ways to work out (HIIT, anyone?), but this is what I, personally, am willing to do considering my bodily limitations and what I actually enjoy.

Of course, 80% of results are achieved outside the gym, so I will be cleaning up my diet (again) as well. Back to meal planning, cooking real food and following a mostly paleo/primal-ish diet. I am curious to see what the 21-day Sugar Elimination I attempted a few weeks ago combined with a workout regimen could do for me.

I will post an update once a month until May rolls around. I expect to be able to give you excellent progress reports. Gold star for me!

So what do you think works best, high stakes, positive reinforcement, the buddy system, or the promise of a reward? I would love to hear what works to keep you accountable.

Aside

12 Months of Memories – or, The Gratitude Project

JarIn 2012 I came across a project idea to encourage gratitude for all the good things that can happen in your life within a year. You take a mason jar, or decorative holding device of your choice, and fill it with scraps of paper containing all the good things that happen to you throughout the year. At the end of that year you dump them all out and review all the wonderful things you have experienced. I thought this was a great idea, especially considering we tend to dwell on the negativity and drama in our lives instead of focusing on the good stuff. So last year I decorated some jars and gave them out as gifts and also made one for myself. This past weekend I sat down and reviewed my memories for 2013 and had some surprising revelations.

1.  I only had 11 slips of paper. 11. That’s less than one good memory per month, which is pretty abysmal. Now, most of these memories were major events like going indoor skydiving or attending my first live sporting event. So, while I do feel like I need to step up my game a bit to have more fun, this year I will also try to add more experiences that may be small but are still meaningful. Perhaps when a random stranger compliments me and makes my day, or reconnecting with an old friend I haven’t heard from in a while. These things may not be memorable a year from now, but they do make a difference and qualify as a happy moment I can be grateful for.

2. I got a lot more out of the memory when I wrote an extra sentence or two describing the experience. Instead of reading a statement and thinking ok, so, that happened, the description helped me to recall exactly how I felt during that experience and invoked more emotion. This time I will make each deposit into the jar like a micro journal entry.

3. The majority of my memories were related to relationships I am no longer in. Even if you are lucky enough to be in a healthy relationship, this really made me aware that the good times in your life should not be solely dependent on your partner. It’s ok to have fun and make memories by yourself, or with your friends and family.

Have any of you tried this project before? I’d love to hear about it! If you haven’t, why not do it now while the turn of the year is still fresh? Include your happy moments, things/ideas/people you are grateful for, ticket stubs, photographs, quotes that speak directly to your soul, hopes, aspirations, or dreams. Make 2014 a year you will remember forever!

Paleo Banana Pancakes (Fail)

Christmas morning my mom and I usually try and cook some kind of delicious breakfast. We frequently make paleo friendly pumpkin pancakes that took some practice at first, but I feel like I have the technique down pretty well now. I found this recipe for a similar style of pancake but made with banana instead of pumpkin.

Expectation:

Image

Martha Stewart would be proud

Reality:

Image

It’s the thought that counts

Yeeahhhh. It’s pretty clear that at some point I just gave up and turned it into a banana scramble. I’d like to say that at least they tasted good, but they were very sweet and extremely, well…banana-y. I’ll be sticking to the pumpkin pancakes from now on.

NatureBox Snack Service – A Review

NatureBox helps you eat healthier without needing to change your eating habits. We focus on snacks because that’s the easiest habit to change.”

This is from the NatureBox Mission Statement. Their goal, to make you healthier one snack at a time. Since starting back at a desk job, I don’t have the convenience of running to the refrigerator every time I get hungry. When I came across their ad on Facebook (damn you, Facebook ads!) I decided I would give it a shot.

NatureBox

I eagerly awaited my first order, which arrived approximately a week later in a tidy rectangular box. Your first order is a sample box with 5 bags of assorted goodies left to the discretion of the Gods of Packaged Snacking. So when I opened my box I was a little let down that 4 out of the 5 snacks were…vegan. GASP! 2 of them were corn products…seriously? Well, ok, but at least they are from non-GMO corn. And another was a granola product. So, coming from a mostly paleo diet, 80% of my snacks didn’t jive with me. Luckily, I am not a purist and have no allergies that would send me running to the bathroom or reaching for the Benadryl, so I tore everything open and began to sample. My first box contained:

  • Cherry Berry Bonanza
  • Vanilla Macaroon Granola
  • Masa/Flax Crisps
  • Toasted Corn Kernels
  • Pistachio Power Clusters

The vanilla macaroon granola was heaven in my mouth, but it was pretty much dessert in a bag. The pistacho power clusters were also very sweet, as well as the cherry berry bonanza. The masa/flax crisps (think healthy Fritos) were so salty I couldn’t even finish them and the toasted corn kernels (like Corn Nuts) were ok, but you’d better have strong teeth to chow down on those puppies. First impressions on flavor…not so hot, but these snacks are Nutritionist Approved!, so I took a look at the back of the bags.

Let’s examine the Cherry Berry Bonanza for a moment.

Berry Label

The second ingredient is sugar and if you look at the the total carbohydrates it is 33 grams per serving. You know what else has 33 grams of carbohydrates per serving? A full size Snickers bar. Yep. At least a Snickers bar has 4 grams of protein with all that sugar (not that I’m condoning snacking on a candy bar…step away from the vending machine). Not sure how this one  became Nutritionist Approved. The other snacks were a little better but still not in my ideal realm of nutrient composition and many of their products contain soy ingredients. No bueno.

The second month of service you can log in to your account and choose your own snacks. I picked out the following:

  • Plantain Chips
  • Dark Chocolate Almonds
  • Peanut Butter Nom Noms
  • Smokey BBQ Peas
  • Dark Chocolate Cherry Trail Mix

Much happier with this second round so far. The peanut butter nom noms and chocolate almonds were still too sweet, but had sugars under 11 grams per serving. The plantain chips are amazing. Light, crispy and just salty enough. I think they are my favorite of the snacks. The trail mix and BBQ peas are tasty too and much more acceptable with the sweet/salty factor than the first order of snacks.

My opinion of NatureBox is that it is a good transition for people who tend to snack on vending machine food looking to improve their food choices. It’s a good start. There are many options to choose from and their selection varies from month to month so you can always find new things to try. For $20/month, it’s not a bad way to ensure you will have some moderately healthy snacks around when you need them; especially if it keeps you from eating the donuts in the break room. Many of the products are high in sugar or sodium, and contain soy or vegetable oils, which I prefer to stay away from. If you are looking for a gentle push towards eating better then give NatureBox a try, but if you are a purist you’re better off seeking your own snacks where labels can be read meticulously before purchase, or just make your own from scratch.