My CrossFit Experience

A few months ago Living Social had a deal for CrossFit Manayunk. I was like well, it’s $39 && it was 81% savings. I think getting this will be a win all around. The deal expires on the 24^th, so I redeemed it on the 18^th.  You have to go to an introductory class called, OnRamp before participating in their weekly classes. In this 3 hr class they go through the common movements and exercises that are given. We did kettlebell activities, wall balls, slam balls, Olympic lifts such as… clean & jerk, push press, split jerk. All those exercises were fine, I went through them and was hella confident, now, when we got to the kipping pullups, my life forever change. I went from cloud nine to 6 feet under. I WAS HORRIBLE! My whole entire upper body failed me. Like JORDAN WHY DON’T YOU HAVE ANY UPPER BODY STRENGTH!? I used the resistance band for additional assistance, but no, that didn’t even help. At that moment I realized, I’m not fit, I got  sad and discouraged, but then we had to do our workout : 8 MIN AMRAP  (As many reps/round as possible)  It was difficult, but I think I handled it quite well. In 8 minutes our class had to do: 5 burpees/ 5 slam balls/ 5 situps/5 air squats.  It doesn’t seem like much right? Well it was. You try it. You do those 4 exercises for 8 minutes && try to go your fastest without compromising form.   I promise yall I wasn’t sore until 3:30am. (why was I up that late? Partying..that’s besides the point) When I got home, my whole body, yall don’t understand, My ENTIRE BODY from my calves up to my traps were yelling at me!   What was especially achy was my back- lats, rhomboids, traps, erector spinae, the rotator cuff muscles. All back muscles were sore… oh and might I add that they still are! Lower body recovered quite quickly so I’m happy about that.

I watch CrossFit games all the time on ESPN, but I still was unsure what to expect for the class and after leaving, I really don’t know how to feel. I mean I’ve been thinking about this for the past few days. I like it- the concept and variety that crossFit represents. I guess my issues would be, breaking in and being able to get some friends, it seems like everybody has their place. Another issue would be injury, with the Olympic lifts and with the weight and intensity, what if I get injured? Now that I write them out, they don’t seem like reasons not to continue, but  those 2 issues are important. With the Living Social deal I get 2 weeks to participate in any class, but I won’t just because my schedule doesn’t allow it, but they offer open gym hours on Sunday So I’ll participate in that this Sunday, just to get more familiar with the equipment and lifting. I think adding CrossFit would be great to my workout schedule, maybe one day or possibly two, I wouldn’t want this to be my only workout. I know CrossFit has variety, but I like variety outside of a specific program. Also, I would really have to look into the weights I use so I don’t get the bulky, I’m swole look.

Overall, I’m happy I got this experience; it’s definitely one I won’t forget. Maybe when I go down south I’ll try it again to see if I can add it into my workout routines. I was reminded that I can improve what I’m doing fitness-wise to be a fitter person. A lot of respect goes to the crossfitters. They are very fit- endurance, speed and power. Strength & cardio.

Pre workout meal–> Oatmeal Smoothie

• 1/4 cup of oatmeal
• 8 oz of almond milk
• banana
• Scoop of weight protein
• Ice Cubes (optional)

1. Blend in blender until smooth.
2. Drink & enjoy

Post Workout Quick Meal–> Egg Sammie

• 2 eggs
• Flat bread
• Avocado
• cheese
• 2 button Mushrooms

1. Cut and saute your mushroom
2. If you have room in the same pot, cook your eggs over hard. If not, just wait a bit!
3. Place mushroom on top of eggs, if you want add some cheese.
4. Lightly toast bread and add avocado as a spread.
5. Place eggs in bread & enjoy.

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Get There.
✗♥O

Support for Sporty Socks

FitFluential has weekly chats on twitter that are really quite informative regarding nutrition, health, fitness, etc. A couple of months ago they were talking about athletic socks and how beneficial they are for runners. I’ve never take an interest in them because I’m thinking okaay socks are socks. whatever.

For the last couple of weeks, I’ve been interested in buying some and seeing if they make a difference in my training & running. My boss told me once she started wearing training socks she never went back to regular sock when working out.  When I workout/run now I wear my Hanes pink toed socks or just my cute little colored socks… nothing major or supportive at all.  I purchased Advanced High Performance training socks from Champion at Target. I’m excited to try these out because I have been having some support issues with my arch occasionally and it’s frickin painful! I have an onRamp CrossFit class in a couple of day. this class is three..yes  3 hours long. I’m probably gonna die, but at least my feet will be swagged out. I also plan to start running again with BGR, I stopped because I’ve been coaching, track season is ending in a few weeks. I’ll be able to really tell if there is a difference then.

I went to the gym and wore the socks today, they felt good. I was balling amazingly.. just like Jordan. -_-    Was it because of the sock? haha. These socks claim to

• Absorb shock b/c of its  zone cushioning
• provide arch support for ALL day performance
• wicks moisture fast with Duo Dry Max-specific to Champion
• & of course provides comfort.

$9.oo for a pack of 4. White socks with trim of green/blue/pink/purple and grey heels + toes. I want eventually make the switch to workout in only fitness socks.

Just like workout specific clothing, these sporty socks aren’t necessary to workout and not having any better not! be your excuse to why you aren’t gettin it in consistently. I do think they are beneficial for individuals who participate in moderate-high intensity && for endurance activities.

So .. yall have any thoughts about sporty socks? A different brand I should buy?

Get There.
✗♥O

My sporty Champion socks

After my workout I was loving them!

Time isn’t the issue. You are the issue.

SO what is your excuse?

I planned to have this long drawn out post about making time to exercise, but you know what, I don’t have time for that. You and your excuses can have about a dozen seats. Just stop it with all the excuses about why you cannot work out. It’s almost May, stop it.  Let me explain how much one hour of workout is per day– FOUR percent… more precisely, 4.16667%. Being 23 and busy I live by this mantra, ” you make time for who and want you want to- whether it is a relationship, exercising, hanging with friends, catching up on your shows, heading a spa or game if you WANT to do it, you will.

So let me be clear, there is no reason why you cannot work out a few days a week for at least 30 minutes.

30 minutes. 2% of your day.

Like Nike has made famous: Just do it. And as I say: Get There.   I’ll kindly post a workout that I found on tumblr a while back that I really like. It’s great: Take a look below.

Quick yet challenging… perfect

Your workouts don’t have to be crazy to get the benefits of exercising. Do this one time to start. Work your way up to 2 -3 and really push yourself.

Get There.
✗♥O

Going Vertical is Fun

Saturday I went indoor rock climbing. I loved it. Boom post done.

But seriously yall, it was sooooooooooooooooo fun! It’s a small, hidden place in Philly Called Go Vertical right off the river front( Penn’s Landing.) It was the first time I went rock climbing officially, and I say officially because yall know I was the type of kid who climbed over furniture, on trees, on people– fell down, cut myself..you see who I was. Anyways, It was really fun and it was a workout!–like a complete total body workout. As much physically as it was, it was also mental. I say this because you have to be strategic in regards to your footing and which rock to grab next. Sometimes it’s really easy, but other courses are more difficult. The package I got was for 3 courses varying in difficulty, all fairly easy but you could see how it could get tricky and much more difficult.

Not to toot my own own but *beep beep* yall I was pretty frickin awesome. My instructor Mike (WHO IS ALSO A PASTRY & CULINARY ARTIST!!!!! ) was in total disbelief that I was a first-timer. He really encouraged me to come back and take an official class. I was interested in common injuries (the trainer in me smh) and he explained that there are few injuries especially in an indoor facility. I was like Oh. My. Guudness.  Me? Rock climbing???  After I completed the third course and he asked me again if I was interested in signing up.. haha. Ever since then, I’ve been thinking like NON-STOP about it. I read this month’s Women’s Health Mag  on my commute to work and it was an article about this lady who started rock climbing. I’m on the train like “God is this you!?”  So yea, I’ve been thinking about it.  My level of “oh you better do it because you already did it”… is on Tamar (see pic above).

do it. do it. do it.

Let me also say. I am not afraid of heights. I love being up high and looking down. If you are, I still suggest that you try it and just start low and raise uuuup!

As you can see. I really enjoyed it. I guess I should stress that it is whole, every muscle even your brain, work out experience, but you should try it and then you’ll feel what I mean. Next, a Citibank Card commercial climbing up rocks in no mans land. HA!

Get There.
✗♥O

Inside View

Another View

Gerber’s Update #1

Morning Yall!

So it’s been about 2 weeks since we first introduced Gerber. Since then I’ve been pretty pleased with her, like really happy.

Last week she added more veggies into her diet in addition to cutting out the dairy.  I learned very quickly that she does not like veggies so this was a challenge for her, but also for me as I tried to find ways to incorporate them into her diet conventionally.  She’s started to add veggies to her smoothies. I suggested

• salad (salad that has more than just lettuce, throw some spinach, [super food] arugula,  carrots, cucumbers, red cabbage, etc)
• Stir fry- broccoli, cabbage, swish chard, mushrooms, onions, garlic etc
• Roasting veggies- make a littlr marinade of EVOO,, pepper, garlic powder and put on veggies then roast in oven. The flavors are soooo rich.

If you all have any more ideas about how Gerb can incorporate veggies (2-6 servings per days) throughout the day PLEASE SHARE!

Here’s a sample workout:

Warm- up: (2 times)

• 10 jumping jacks  10 modified Jumping jacks
• Large hips rolls -6 each direction
• Boxing Shuffles – 30 secs
• Arm Circles – 8 each directions
• Lunge Stretch

Workout : R. B = Resistance Band

Chest Fly w/ light dumbbells -10-12

Jack Hammer -10-12

Squat w/  3lbs- 15

Jumping jacks **

Wall Push Ups  5-7

Bent Row- R.B  6-8

Upright Row R.B 6-8

Bicep Curls- R. B. 12-15

Triceps Kick Back-10

Triceps Pulses-15

Bent Row R.B-6-8

Upright Row R.B 6-8

Skaters:  1 Minute

Push Ups- 7-10

Plank 25 secs…2 times

* The jumping jacks 5 regular jacks 10 modified jacks…do these 5 times in a row.*

Remember, Small Daily Improvements are the Key to Staggering Long Term Results. [x]

Check below for a

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Let’s Take a Little Plank Break. Love and Plank.

Hey Yall! 

Here’s a quick fitness video of planks and some variations to definitely fire up your abs.  My intervals were:  30 secs of  planks and 15 secs for the other variations.   The workout starts at  2 mins and 25 secs. If you want an explanation about it just start from the beginning! I will get a new camera and recording material, but I have to do research on which is the best…if you have any suggestions I’m all eyes.

Technique Blast:

• Keep Elbows directly under shoulders
• Your back should be as flat at possible–no dips or mountains!

Personal Blast- I struggled man I was shaking soooo frickin bad by the end, then my interval timer messed up -_-  plus I worked out earlier that morning so this is double the trouble.

HAVE FUN YALL!

Get There.
✗♥O

 

My Niche…No Gym? No Problem.

I’m positive that I figured out my niche- or what will make me unique from the several hundreds of thousands of trainers and “fitness gurus” (I hate that phrase you ain’t NO GURU!!)

First let me just say, I have nothing again bodybuilders, male or females. If that’s what you do and the look you’re going for…do you boo!  DO that! I’ve never wanted to have that “swole” “rocked down” “oh she must stay in the gym” look. NEVER!  I love the physique of dancers and track/long or triple jumpers. Athletic, yet slim… I think that’s how I would describe me and I would like to remain that way.  Everybody is different on preferences and that is what makes this world go `round  & `round   But back to the topic, I maintain my look by participating in exercises and workouts not in a gym. I LOOOOVE the gym yall, don’t get me wrong, but what I found was that I would go there even with a plan and not use it! I obviously have a Dwayne Johnson trigger when I walk into a gym. It’s like I go to the gym and lose my mind…and that’s strictly lack of self control. *Picks stuff up & Puts stuff down*

Cuzsy said I look like I’m on Tomb Raider (haha)   Angie I’m coming for BRAD!