Wednesday, February 24, 2010


I've been playing around with intermittent fasting. I found this article which I really liked - especially the bottom part about fat loss.

"I have never seen fat disappear as quickly as I did with the following protocol:

While still in a fasted state, do a brief HIIT (High-intensity Interval Training) workout. This can be Sprint-8 (running or rowing), or just 50 burpees in hard sets of 10. Something to spike your heart rate a few times. This will burn through any glycogen you have remaining in your muscles after sleeping, and stimulate your body to release some fat into the bloodstream for energy.

Follow this up with about thirty minutes of easy cardio - something about 60% your max heart rate, so just light jogging or some biking. Nothing too rough - all you're doing now is burning up the fat your body released.
By now your body will be struggling to keep up with your energy demands. The longer you can wait until you eat, the more you'll burn, but be careful - you can bonk pretty hard.
Do this 2-3 times a week."

Less than 2 weeks left for IAM!

Last night Myriam helped me make delicious stuffed bell peppers! I even have extra for lunch today. Here's what we did:

Cut a red bell pepper in half, set one side aside and dice up the other half. Cut eggplant, onion, and orange bell pepper into small pieces and then saute them up in a pan with coconut oil and spices. While the veggies are cooking down, cook some chicken sausage in another pan and once that looks almost ready (still a little pink) add to the veggies and stir them all up together. Then all you have to do is stuff them back into the other half of the bell pepper and cook it in the oven for another 30 min. Delicious!

I served them with some brussel sprouts. I also attempted to make kale chips but they were an absolute failure. Lots of smoke emitted from the oven and I was left with black, charred pieces. They definitely did not become the good crunchy pieces that Mel highlighted on her blog. Lisa tried to make me feel better about them by tasting them but they were pretty burnt! Whoops!

See Zach, look at all those nutritious vegetables! :)

Tuesday, February 16, 2010

Who is with me??!!

Pull-ups (40 individual, 200 team)*
5k run
800 m swim
Push-ups (100 per individual, 500 team)
5k pack run (with 35 lb. pack)**
Sit-ups (200 per individual, 1000 team)
5k run

Monday, February 15, 2010

Workout Log

On Saturday we did this:

10 burpees
20 walking lungees
30 air squats
x 3

12 weighted squats
11 weighted lunges
10 double unders
9 burpee box jumps
8 knees to elbow
7 pull ups
6 sumo deadlift high pulls (75lbs)
5 deadlifts (75lbs)
4 power cleans (75lbs)
3 push press (75lbs)
2 thrusters (75 lbs)
1 run 200 meters

CFAustin UTB
7 min partner wod
At the beginning of every minute 3 burpees
200m run
Annie and I got 160, I think?

I loved the Chipper - it was lots of fun! Except for the burpee tuck jumps...

Sunday, February 14, 2010

4 years ago...

Four years ago if I went out to dinner with friends I would eat half my plate and put the rest in a to-go box. On the way home I would finish my leftovers and call in an order for a pizza. Then, I would circle around town eating until I decided to go home and immediatly pass out.

Combine that with keggers, little sleep, no exercise and you have one serious problem. I remember always thinking, "What's wrong with me?"

Thankfully, all of that is in the past. I don't want to get into how I got from point A to point B right now but I do want to emphasize that I am happy now. Really, really happy. My happiness stems from being able to recognize where I have problems and being able to set goals to fix them. There have been a bunch of articles lately about our relationship with food and yes, I can say that I have food issues, but I am trying to fix them. It's the little things, like never buying a loaf of bread or not keeping junk food in the house, that are inching me towards my goals - I will have ab definition, I will have a 300# deadlift, I will have 30 pull ups in a row.

Wednesday, February 3, 2010

Day 1

Day 1 of 100 squats and push ups was yesterday. Done! I need a name for this, "100 squats and push ups" is way too long. I'll think about it.

Jess and I met at the Lamar Track last night and did
800m run
400m run backwards
800m run
400m run backwards

We didn't time it but it was a pretty fun workout. Definitely something different, which I love how crossfit always throws crazy stuff into the mix. I got it off someone's blog but I think it's on the mainsite today. My legs aren't sore today but I might get some twinges tomorrow.

I am really liking the PAC swims lately. I first signed up because I thought it would be fun to do with Aunt Vickie. But they remind me of high school swim practice with an awesome coach! His name is Shawn Bostad and he just cracks me up the whole practice with dances, jokes and 80s songs. I feel bad because I also show up smoked after a crossfit workout and don't really give the practice 100% of my energy. One day I should make it wod #1 and see how fast I can really go. I'm looking into doing a tri now because after all this swimming I want to put it to the test!

Tuesday, February 2, 2010

30 Day Challenge

I am committing myself to 30 days of doing 100 push ups and 100 squats every day. I can break them up into sets throughout the day but I have to complete 100 of each every day.

Get comfortable with being uncomfortable!!

Monday, February 1, 2010

Team LLcoolJ