My Whole Life Challenge Experience

I’ve been debating whether or not I wanted to write something about my experience with the Whole Life Challenge, and whether or not I wanted to share my “before & after” pictures. However, I came to the conclusion that, as a coach, detailing my experience may help inspire others to make changes to improve their health and well being. Although coaches can be described as “health professionals” and can often be viewed as “having it together,” we have our own issues as well. I may or may not be slightly obsessed with Cheez-It. Just sayin’…

Before I get into the nitty gritty, I would like to say that I understand that some of you may look at me and feel that I don’t have any weight to lose, or may think “What is she thinking? She’s not fat,” or that I can eat whatever I want because I’m already “skinny”. I know that I’m not fat, but I do have some weight to lose and when I gain 5-7 pounds, I definitely feel it and it shows because of my small frame. Also, at my age, I can no longer eat whatever (e.g., junk food) because my metabolism doesn’t work the way it used to like in my teens and 20s.

A couple years ago, my husband and I tried to follow the paleo diet. If you’re not familiar, with the paleo diet, you basically cut out all grains, dairy, sugar, legumes, white potatoes and other “nightshades,” artificial sweeteners, and anything processed. You’re probably thinking, “well, what the heck do you eat then?” Meat, poultry, seafood, veggies, berries, nuts, and healthy fats and oils, such as avocados and coconut oil. There’s plenty left to eat! However, at the time I wasn’t quite ready to make the switch. I was addicted to crap food and towards the end of getting my college degree. Without Diet Coke, Cheez-It and chips, I don’t think I would have made it through those days where I was writing papers into the wee hours of the morning. I think I made it one or two weeks before I was so “hangry” (hungry + angry) that I, nor my husband, could take it any longer. Food is very emotional for a lot of us, and I was not emotionally ready for the change.

This past year has been quite stressful for me as work got super busy with four people in my department retiring and my supervisor going on maternity leave early and then being out for four months. My health deteriorated because I ate whatever was within my reach (i.e., lots of sandwiches and cookies) and working through lunch, which caused me to not sleep very much. I was also coaching in the evenings after work, and getting home around 8:30-9:00pm. I also reinjured my knee, and I just let myself go. My hormones were out of whack and I felt terrible all the time. Once things at work slowed down, I decided that it was finally time to get my shit together.

Enter the Whole Life Challenge (WLC). The WLC is an eight-week lifestyle challenge where you focus on clean eating, exercising and stretching regularly, taking a daily supplement, drinking 1/3 of your body weight in ounces of water daily, and participating in weekly lifestyle challenges (e.g., getting at least 7 hours of sleep per night or not using technology during meals). I have a few friends that have done the challenge in the past and have heard and seen the benefits from it. I felt I was mentally in a better place to take on the challenge, so I committed to it. I was a bit nervous because eight weeks seemed like a long time. Was I really ready for it?

There are three nutrition levels to choose from: Performance (strict paleo), Lifestyle (allowed to have some grains, starches, and corn), and Beginner (can pretty much eat anything but bread and sugar). I chose the Lifestyle level because I wanted to work on maintaining a reasonable diet and not drastically changing it, as I felt that I would be setting myself up for failure and disappointment had I gone the Performance route. I’m glad I chose this level because I was able to do just that – I found a way to maintain a reasonable diet.

The first week was difficult because my body went through withdrawals. I did get hangry, but not like before. But after that week, I started feeling and seeing the benefits and it felt so good. I found that in the first 2.5 weeks, I lost 1.5 inches around my waist, and my workouts felt easier! I also found that I wasn’t craving the bad food and not eating my feelings. It was pretty exciting.

I was on a roll and doing so well until October 10. It was that day that I found out that a friend had passed away earlier that morning. He was a very close friend of my brother’s, and he was also like a brother to me. I was shocked and upset. My husband asked me what he could do for me and I told him that I wanted Cheez-It and a glass of wine. He was so sweet and went to the store to buy both. Although I was eating and drinking my feelings, it felt different. I’m not sure how to describe it. I guess it wasn’t so much the addiction driving me to eat and drink; it was more of a conscious decision to do so. I felt in control of that decision. The next week was difficult as I was emotionally spent and I didn’t have the energy to focus on the challenge very much. I ate crappy food and drank a lot of wine and cider. Additionally, the following weekend was a close friend’s wedding and the weekend after that my birthday! So from October 10-26, I ate crappy and drank a lot of alcohol. Thankfully, I was able to get back on track for the final few weeks of the challenge. It was difficult, but I overcame the minor setback.

My goal for the challenge was to learn how to manage my diet better and to learn how to take better care of my body through nutrition. I refuse to be a slave to medication! Through this challenge, I now understand how my body reacts to certain foods, such as dairy, grains, and starches, which has led me to not crave them as much as before. Score! And since I don’t eat much of those types of food anymore, when I do eat them, they don’t taste as good as I remember them to be.

To give a bit of history, the verbal abuse and harassment that I received from my gymnastics coach from the ages of 10-16 still affect me to this day, which is why I have had such a bad relationship with food. His negative words also still affect my self-esteem. He often called me and my teammates “fat whores” and other names that I will not repeat. Mind you, we were still in elementary school/pre-teens when he said these nasty things. That shit does not go away. Because of this, I have not worn my bathing suit in public in the past two years. One, because I have a crazy tan line due to our gym being outside, and two, because of my self-esteem issues. However, after this challenge, I am feeling a little better about myself, which is why I now feel somewhat comfortable showing my before and after pictures (enjoy my tan line!)…

 IMG_4558 IMG_4559 IMG_4560

My results from the challenge are as follows:

Weight:
Pre-challenge: 131.4lbs
Post-challenge: 126.8lbs

Body fat %:
Pre-challenge: 20.1%
Post-challenge: 18.4%

Challenge workout:
11min time cap:
800m run
75 air squats
50 sit-ups
25 push-ups
For the remainder of the time, do as many burpees as possible.
Your score is the total number of squats, sit-ups, push-ups, and burpees.

Score:
Pre-challenge: 173 (23 burpees)
Post-challenge: 183 (33 burpees)
I was able to bust out 10 more burpees!

I am pleased with my results, as my goal was to get around 126lbs, 18% body fat, and get a higher score during the workout. Woot!

Now, you’re probably wondering what my meals consisted of. Well, here ya go!

Breakfast: usually 3 eggs (scrambled-sometimes with spinach, or hard boiled) and 3-4 pieces of bacon or sausage, and coffee with stevia.

Lunch: spinach & kale mix salad with chicken and avocado or leftovers from dinner, and sometimes a vegan soup I bought from the café on campus.

Dinner: pork or beef cooked in the slow cooker with sweet potatoes and onions, tacos made with leftover pork, or steak with broccoli and/or sweet potatoes.

Snacks: Cashew cookie Larabar, apples, bananas, brown rice cakes with cashew butter, carrots, strawberries, cantaloupe

I’m glad the challenge is over because having to log points and do the weekly lifestyle challenges were a bit cumbersome, but I am happy that I am learning better nutrition and eating habits. I’m looking forward to being released into the wild and doing it on my own.

Here’s to cleaner eating and better health!

What’s Your Motivation?

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My day started with me feeling gross and exhausted. I had a fight with myself whilst laying in bed – one part of me saying, “get your ass up! You’re running late!” the other part of me saying, “it’s okay. You work hard, you need the rest.” Who am I kidding? That is me EVERY morning when the darn “ripples” alarm goes off on my iPhone.

Because I was feeling crappy, I defaulted to my food-based comfort and was adamant about going to Starbucks (even though I was late) and getting a sugar-free vanilla latte and a tomato and cheese croissant. They didn’t have the tomato and cheese (gasp!), so I opted for the spinach and cheese (meh). I also forgot my lunch (again), so I purchased a turkey and havarti sandwich along with my healthy breakfast. As I was walking back to my car, I felt bad about myself because this is not what I had in mind with cleaner and healthier eating. To add to my crappy state of mind, I threw in some Cheez-It at lunch.

So what does this have to do with motivation, you say? A lot. I’m not saying this is healthy, but I have a habit of making myself feel like shit before I step it up and take control. Surprisingly, I didn’t feel as crappy as I thought I would after eating all the bread items. However, it was enough to do the job.

I was debating going to CrossFit because I was so exhausted and felt gross, but I forced myself to go. After I parked, I wasn’t quite ready to get out because I needed to mentally get in the zone before stepping into the gym to see my friends and to do work. I decided to check Facebook (which I don’t usually do before the gym, surprisingly) and saw that my friend Alexis (aka Fancy Pants!) shared a new blog post entitled “The Root of Suffering is Attachment” with the post starting off with “…attachment to things, feelings, people, ideas, expectations…” Oh, the expectations. This really resonated with me. The expectations I set for myself are often too high, which in all honesty is why I am currently exhausted. I reminded myself to “simmer down” and that I am doing okay. I am not perfect. I am doing the best I can. I walked into the gym, and did quite well with my workout. I left starving for protein and veggies and in a good mood.

So what’s my motivation? My motivation is the people I care for. Even though I may be their coach and am the one who is supposed to do all of the motivating, all of the athletes that I coach inspire me; however, my friends Alexis, Susan, Maira (aka Bon Bon), Janyce (aka Black Widow), and Allison in particular are my motivation. They all have their own strengths that push me to be a better person, athlete and coach. Being around them make me happy. My friends that pursue their dreams also motivate me. They may fail, but they keep on pursuing because they believe in their talent and abilities. People like Lakeisha Shurn motivate me. I may not know her personally, but her story and the determination and effort she put into losing weight inspires me. People that actually do the work rather than doing a lot of talking motivate me. We can all “talk the talk,” but not everyone can actually walk.

On a superficial level, my other motivation is this purple sports bra:

xfitsportsbra

I saw this sports bra a while ago, but didn’t purchase it for some reason. I haven’t been able to find it in my size since then. Janyce knew that I’ve been wanting it and bought it for me when she saw it in my size a couple weeks ago (she’s so rad!). My goal is to comfortably wear this without a shirt over it. Sometimes during a workout I get super hot and want to rip my shirt off, but I am not comfortable enough with my midsection to do so. I know I’m not fat, but I’m squishy and it’s uncomfortable and funny looking. I love my shoulders, arms, legs and booty, but my stomach? Not so much. It may not look squishy to you, but it’s because I’ve gotten pretty good at hiding it. I wore my bathing suit once last year, and never took my tank top off because I was too ashamed of my squishy midsection. Silly, I know.

So there you have it, whether you wanted it or not. Haha! I commend you for making it through all of my rambling about my mundane day. So my question to you is, what motivates you? What keeps you going?

Better Than Expected: My 2013 CrossFit Open Experience

I didn’t realize that it’s been a month since my last post. I think I’ve been pondering my recap of the CrossFit Open since it ended that I thought I had posted it. Silly brain.

Well, the Open ended on April 7th and I did WAY better than I thought I would. If you’re new to my blog, I tore the labrum (cartilage) in my left shoulder diving for a base while playing co-ed softball back in August. The first week of the Open, which began March 6th, was my first full (as in full body) week back at the gym. I had been working out while in rehab but with only 1 arm, so I was a bit paranoid to have my first week back the first week of the Open.

For those unfamiliar with CrossFit, the CrossFit Open is a competition where CrossFitters from all over the world compete against each other. It lasts 5 weeks with 1 WOD (“Workout of the Day”) announced every Wednesday evening. You have until Sunday evening to complete the workout and post your results online. The workout must be completed at an affiliate or you have to upload a video to the Games site to be judged. The top 48 athletes in each region then advance to Regionals, and from there the top 3 move on to the CrossFit Games. The Games is the Olympics of CrossFit. Yes, it’s an exercise competition and it’s silly, but it’s AWESOME. These athletes are amazing and inspirational and effing phenomenal.

After attending the final day of the Games last year, I told myself that I would bust my ass and prepare myself for the Open the next year. I was on the right track, until that fateful day in August where I thought it would be a good idea to dive for a base. Even though I only had one good arm/shoulder, I continued to work out doing many of the movements modified, and it paid off. The transition into full body workouts, especially the Open workouts, was of course difficult, but manageable. Below is a brief (well, as brief as I can get – haha!) recap of each of the workouts and what I learned…

WOD 13.1
AMRAP (as many reps as possible): 17 minutes
40 Burpees
30 Snatches @ 45lbs
30 Burpees
30 Snatches @ 75lbs
20 Burpees
30 Snatches @ 100lbs
10 Burpees
Max Snatches @ 120lbs
My Score: 123

My initial goal was to get all the way through the 20 burpees (for a score of 150) and a few attempts at the 100lb snatch. Prior to my injury my max was 95lbs, and I was also much more fluid with the movement. The snatches were awkward since I hadn’t done the movement in so long, but damn, it felt so good to lift weights again. The burpees were surprisingly not as horrible as I thought they would be and I was able to find a nice pace. I was definitely pleased with my score of 123.

Here is a clip of me during my first set of burpees – so exciting, I know!

 

Here is what I looked like prior to my injury doing a full snatch (first video). Much more fluid than the power snatches in 13.1 (second video)

 

WOD 13.2
AMRAP: 10 minutes
5 Shoulder to Overhead @ 75lbs
10 Deadlifts @ 75lbs
15 Box jumps (or step ups) – 20″ box
Score: 264 (8.8 rounds)

I was STOKED for this WOD. I was hoping for something short and quick, and what made it better was that my favorite movement, the deadlift, was on the menu. My goal this workout was to keep a consistent pace and to not stop. DO. NOT. STOP. That is what was going through my head. Well, more like, DON’T FUCKING STOP, DO NOT DROP THAT BAR, was what was really going through my head. Oh, and BREATHE. I was also hoping for 10 full rounds, but I am totes cool with 8.8 rounds. There was a lot of debate going around the CrossFit community about box jumps vs. step ups. Many people thought step ups were cheating, and in a way I felt like that. However, I opted to do step ups to save my Achilles. I’m not about to hurt myself AGAIN. Step ups were permitted, so I’m going with that. I enjoyed this WOD.

 

WOD 13.3
Complete as many rounds and reps as possible in 12 minutes:
150 Wall Balls @ 14lbs
90 Double Unders
30 Muscle-ups
Score: 162

I HATE WALL BALLS. I can’t lie. I really do. First of all, I suck at breathing. Second of all, being short sucks when doing this movement. I attempted this WOD twice. My last blog post was about this WOD and I prefer to not relive it. You can read about my experience here: https://ninjanomers.wordpress.com/2013/03/25/if-at-first-you-dont-succeed/. In the meantime, enjoy Julie Foucher’s performance of 13.3 (I heart her).

 

WOD 13.4
AMRAP: 7 minutes
3 Clean & Jerks (C&J) @ 95lbs
3 Toes to bar (T2B)
6 C&J
6 T2B
9 C&J
9 T2B
Etc…
Score: 63

This was another favorite of mine, but I was a bit nervous about my shoulder on the T2Bs. As you will see in the video below, there is some shoulder hyperextension during the kip portion, so since my shoulder was a bit tight it made it a bit difficult. I was hoping to get in the 70s, but I am good with a score of 63.

 

WOD 13.5
AMRAP: 4 minutes +
15 Thrusters @ 65lbs
15 Chest-to-Bar Pull-ups
*If you reach 90 reps in the first 4 minutes, you get a bonus 4 minutes. If you reach 180 in 8 minutes, another 4 minutes is added; etc.
Score: 54

Not gonna lie, I was happy that we were finally on the last workout. I was over the stress and anxiety of completing the WODs. I know it’s so silly. You’re probably thinking, “Ninja, it’s just a workout. You’re just exercising.” I get it. But CrossFit is so much more than that. It has changed my life, mentally and physically. CrossFit is accomplishment. CrossFit is pushing through the suck and refusing to give up. CrossFit is realizing my potential. CrossFit makes me better. But I digress.

We all knew some form of “Fran” was coming, but didn’t know how. Well, they surprised us with the craziness listed above. Thrusters are a essentially the same movement as the wall balls, so you can imagine how excited I was to do this WOD. I love pull-ups, so I wasn’t too worried about that. My goal was to get in the upper 60s, but ended up with 54. My thrusters sucked as usual and the pull-ups were difficult because of my shoulder. However, I’m still proud of myself for making it this far.

Overall, I did better than expected. My two main goals were to do my best and to not get hurt. Success! My two bonus goals were to beat my sister-in-law Tiffany and my friend Heather in at least one workout. Success! I beat Tiffany in 13.2 and tied on 13.4, and I beat Heather on 13.5. They both kicked my ass in all the other workouts. Tiffany lives in WA, so it was fun heckling each other over Facebook. Thanks ladies for the push!

What I’ve learned during this year’s Open is that what I eat drastically affects my performance. I also learned that I was further along in my rehab than I thought. However, I think the biggest thing I learned was that I am mentally stronger and am able to push myself harder than I thought.

Below are the scorecards for CrossFit Santa Barbara’s standings as a gym, and then our standings in the world and region.

CFSB 2013 Open Final Scoreboard

CFSB 2013 Open WW-Regional Rankings

Next year, this shit is on…

Here we go… The CrossFit Open AND a Powerlifting Competition?

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(Me and the lovely CinDiesel at the 2012 CrossFit Games)

Yep. I’m doing it and I’m ready. Well, mentally ready – physically, almost.

I was bummed last year because I was still recovering from my Achilles injury and unable to compete in the Open and powerlifting competition. I know that I am again recovering from another softball injury (left shoulder labral tear), but I am almost fully recovered and determined to compete. Don’t worry, I’ve learned a lot from my Achilles injury and know my limits and not to overdo it.

I am nervous, but super excited. However, I am not so excited about having to wear one of these for the powerlifting competition…

Rufskin-Daveo-Wrestling-Singlet

Well, if I looked like that in a singlet I would probably wear one all the time. Moving on…

The CrossFit Open begins March 6 and is a 5-week long competition. In order to qualify for The Games, you must compete in the Open, complete all 5 workouts, and finish in the top percentile. Even though I know I won’t make it to the Games, it will be a fun opportunity to compete with other CrossFitters from all over the world and to see where I stand.

You can keep up with my workout scores in the Open by going to the Games site and viewing my Athlete Profile.

Open-Athlete Profile

The 2013 Santa Barbara Powerlifting Championship will be held on Saturday, April 27 – and I can’t wait! I’ve always enjoyed weightlifting and had a blast in my lifting class my senior year of high school. I will most likely only be doing the deadlift portion as I’m horrible at back squats and am a little nervous about doing the bench press because of my shoulder. But we’ll see. I still have 2.5 months until then, so my shoulder should be ready by then. And because of my age, it looks like I’ll be in the “Sub-master” category. Dang, that makes me feel old. Sigh. Oh well, age ain’t nothin’ but a number, right?

220px-Aaliyah-age-aint-94Thanks, Aaliyah. (RIP)

Well, here we go!!! Time to get trainin’!

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Food Preppin’, Soda-free Ninja!

ImageI’ve kicked my soda habit! Yeah buddy!

Tomorrow marks one full month of being soda free. WOOT! It’s been a long and tough month, but I did it! I no longer feel like I NEED to have a soda. Yes, I’ve had cravings, but every day those cravings have less and less control over me.

I’ve been a soda drinker my entire life. I love the bubbles, I love the sweetness, and I love the combo they make. I also wouldn’t have made it through my last two years of college without it thanks to the caffeine. However, as I got older I began to hate the way it made me feel (except when there was vodka or rum involved – that was nice). About a month ago I started getting horrible headaches – the type of headache you get right before a full on migraine kicked in. Oy. It sucked. For some reason I knew then that it was time to give up my soda. I was sort of glad that this happened because it forced me to stop my soda habit. I’ve been trying for the longest time to quit, but I had become so addicted to the bubbly, sugary goodness that I just couldn’t do it.

Well, I’ve been soda free for a month now and I feel great. I don’t feel as sluggish and heavy anymore. I feel light; it’s strange. I’m sure I will have soda again in the future (I do enjoy my vodka), but not until I’m able to control my cravings. I was a little too addicted for my taste. Now, whenever I drink a glass of water, I remind myself of how I feel at that moment and how clean and fresh that feeling is. I’m trying to focus on how I feel after drinking or eating something rather than just how it tastes. It seems to be working! I do treat myself to a sparkling apple juice every once in a while to get that bubbly, sweet taste.

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My next goal is to decrease my gluten intake. I LOVE bread. I LOVE crackers. I LOVE BAGELS!!! Yeah, it’s an unhealthy love. However, note that I said decrease and not eliminate. I can see myself getting rid of soda, but I can’t see myself doing that with bread. I still want to enjoy what I eat. Also, we have Bagel Day every Wednesday. I can’t pass up a free bagel once a week. That’s just silly talk.

I’ve known that gluten products have been making me feel gross for a while, but I was too stubborn to do anything about it. But, again, as I get older I can’t take feeling like crap anymore just for a type of food or beverage. I would also occasionally break out with a patch of eczema because of it.

pretzelcrisps_flavorsDang, I love these things.

The other day I had about 5 Pretzel Crisps and within minutes I got the worst stomach ache. I felt super gassy and bloated and felt like I wasn’t going to stop expanding. That moment was similar to that of my headache slash time-to-give-up-soda moment. It is time. This moment finally sparked something inside of me that I’ve been trying to do for so long, but was just too lazy, I suppose, to do it. Perhaps I just didn’t want to commit. Who knows. Anyway…

I finally decided that I was going to become a “food prepper” (is ‘prepper’ even a word? It doesn’t sound like it should be a word). All day Sunday I spent driving around buying food containers and going to various grocery stores collecting food for the week and then cooking and preparing it. Tall Guy was pretty happy that I was finally doing this. We’ve been talking about doing something like this for so long. Well, here we go!

BeforeBefore

It was fairly painless (except for my back – I must’ve been standing with poor posture) and I had fun doing it. I’ve never been much of a cook, but rather than focusing on the cooking aspect of food prepping, I focused on the organization aspect of it… “Ooh, I’m going to put 2 hard boiled eggs and 2 pieces of bacon in these tubs, then I’m going to put spinach and sliced apples in those, and I’m going to put 4 strawberries, 3 carrots, 4 pieces of celery and a handful of blueberries in this one.” Yeah, I know – anal retentive much? Whatever, it’s making me do good.

The resulting feeling was happiness, accomplishment and satisfaction. I knew that I was finally doing something that I’ve been thinking about for a while and it was, and is, going to be beneficial for my health. I’m looking forward to doing this again next Sunday and have been brainstorming ideas on how to make it more efficient and better. Yay!

AfterAfter – blue = breakfast, green = lunch, red = snack, little red = oil & vinegar from Viva Oliva

BaconTall Guy’s bacon pile – He gets 4 pieces in his tub because he’s giant.

AvocadosCan’t wait for these bad boys to ripen. Yum!

TallGuyLunchBoxSince Tall Guy works in LA 3 out of 4 weeks a month, he needs to keep his food cold/hot during his trip, so I bought him this neat lunch bag.

We have a shoulder break… through!

ShoulderInjuryCartoon

Yeah, so that cartoon pretty much describes me over the past year or so. As many of you know, I am currently rehabbing my left shoulder after I tore the labrum from being stupid while playing adult co-ed softball (It’s a Bankart tear for you fancy people). Diving for a base looks way easier and more graceful on TV when the pros do it. A few months prior to my shoulder injury I had just finished getting better from my Achilles injury, which I also sustained from playing softball. Hmm, perhaps I need to retire from the game…

I haven’t been able to visit a physical therapist due to a change with my health insurance, so I have been doing it on my own. Luckily many friends who are trainers and physical therapists have given me some great exercises to do in the meantime. Since I haven’t been able to visit a PT I have been a bit nervous if I’m doing enough or doing too much. I have learned a lot from my Achilles injury and have been listening to my body more, and as such, I have been seeing progress, albeit slowly. Hey, progress is progress, right?

I’ve noticed that my shoulder has been getting much much stronger over the past month and was getting concerned about my range of motion (ROM), or lack thereof. I could tell that the swelling has diminished and my shoulder didn’t feel as tight, but I could still barely raise my arm over my head or to the side. Well, this week I had a breakthrough and it felt AWESOME. I think it was because of my patience and Monday’s WOD.

Monday’s WOD was:

10 RFT
100m Row
5 Pull-ups (I did one-armed jumping pull-ups since I obviously can’t do real ones.)

I’ve been doing a lot of rowing recently and I feel it has definitely been the leading factor in my shoulder’s improvement. It’s helped loosen up the joint without straining my shoulder since all of the movement is within my “good and pain-free zone.” I was able to go all out with the rowing and it didn’t hurt at all. Well, I did row with one arm for about 50m because when I sat down for a set I pulled the handle funny and it gave me a sharp pain, but after I let it rest I was good to go.

I had Tall Guy take pictures of my ROM since I wanted to start tracking my progress. Looking in the mirror is way different than looking at a picture. I was a little bummed when I saw the pictures. I thought my ROM was better, but alas it was not. Stupid deceptive mirror, or perhaps my vision. I tried not to get upset as shoulder injuries take a long time to heal because it is such an intricate and delicate joint.

Come Tuesday, I felt something different. My shoulder felt normal. I was like, what is this?! I noticed during our mobility exercises that my arm was moving around with ease and that I was making bigger arm circles than usual. I immediately had Tall Guy take pictures to mark the occasion. So stoked at the results! Since I was feeling pretty awesome I did a mini-WOD and decided to take it easy.

My mini-WOD for Tuesday was:

3 rounds
4 medicine ball cleans with a 10lb ball (I had only used a 6 lb ball prior)
8 “bench” presses with 2 lb dumbbells
12 box jumps on a 20″ tire

The difference from Monday’s ROM to Tuesday’s is wonderful. Check out the differences below…

(Tl;dr – had a breakthrough with my shoulder ROM this week due to patience and lots of rowing.)

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photo

Monday – feeling awkward                         Tuesday – super stoked

photo (6)photo (1)
Slightly different arm position, but you are still able to see a slight difference. The ground is also slightly lower than inside. There was a class going on inside, so we had to take the pictures outside.

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photo (4)photo (2)

This is the most frustrating position for me. I used to be able to reach my left hand all the way up to the middle of my scapulas. Now, I can barely fasten my bra.

New Blog, Last Supper of In-N-Out Burger, & Paleo: Take 3 (or 4?)

Well, well, well… so much to write about, so much to catch up on, but first – HOLY SUGAR RUSH!!! I haven’t had very much sugar or dairy in the past month so the chocolate milkshake I had tonight made me bizonkers!!! I felt like the Great Cornholio with all of the sugar rushing through me. Ba-rah-kah-kah-kah!!! I may have to take some ibuprofen PM tonight in order to fall asleep.

If you have been keeping up with my blog, you may have noticed that I moved to another blogging site. I wasn’t all that impressed with Blogspot and I just like WordPress better. As one of my friends said, it feels more polished. And as another friend said, WordPress is for more fancypants stuff. Well, that’s what I was missing, my fancypants. So, I hope you like my fancypants. I was quite pleased that I was able to import all of my posts from my other blog to this one. Technology is so neat. I also added more info under the CrossFit menu, and overall made it look better and more organized.

Tomorrow marks the beginning of another Paleo challenge. Anis, Madeline, and I have decided to give it another shot and this time through a points system. You can find more info on the point system if you click on the Paleo Challenge tab under the Paleo Diet menu. Basically, you start off every week with 100 points and you subtract 5 points for every cheat that you do. I’m hoping to stay above 40 and work my way up every week, but we’ll see! I have a wedding in Seattle coming up this weekend and then Disneyland the following weekend, so I’m not sure how these first two weeks are gonna go. Ruh-roh. I’m going to have to be super strict the first few days of each week so I can have some room to cheat while on my little trips. I am pretty excited to get back on track with food as I’ve been feeling pretty heavy and bloated over the past couple of weeks. I am determined to do better this time. Having a wager with Anis and Madeline is helping with the motivation, too! So, for my Last Supper, Mr. Ninja and I went to In-N-Out Burger and I had a delicious burger with a side of fries and a chocolate milkshake… “Here, if you have a milkshake, and I have a milkshake, and I have a straw. There it is, that’s a straw, you see? You watching? And my straw reaches acroooooooss the room, and starts to drink your milkshake… I… drink… your… milkshake.” Oops, sorry about that. I think I channeled Daniel Day-Lewis there for a moment. (Love that movie, btw.) Sugar!

More exciting news – I am SO pleased to report that I am running again!!! WOOT. I ran twice this past week – the first day I ran 300m and the second day I ran a total of 1000m. AND, my foot pain is nearly gone! Can you believe it?! It feels so great to not have any foot pain anymore. Well, I can feel a little lingering, but it’s mostly gone. Oh, man, it feels so dang good to be running again. Even though I’m not running very fast it feels good. However, I’m still not quite ready to jump yet. I think I should be able to do it, but mentally I’m not ready. I’m still afraid and if I’m mentally not ready I don’t want to do it. Otherwise, I’ll most likely hurt myself again.

Well, I am actually getting a little tired now and should probably take advantage of it now that the sugar is finally wearing off. Here’s to a new start with the Paleo Challenge and to running again! WOOOOOOOT!

WOD:
Rest day

Grub for the day:
The Last Supper: In-N-Out Burger!