I am desperately trying to get my groove back right about now. I have been going through a period where I am not so much in love with CrossFit and I have been struggling with finding the motivation to go. I am in a slump.

I think the root cause stems from many different factors:

• Gaining 10 lbs (bad food choices) and not feeling comfortable in my fave workout clothes.
• A move from a level 1 CrossFit class to level 2 class (much harder, more weak areas exposed).
• A change in my schedule and availability to workout.
• Low energy (probably also due to poor food choices).
• Discouragement with progress.

The weight gain REALLY bothers me. I don’t how I let that happen but I seem to moving to correct it at a snail’s pace. The move to another class was primarily for my husband’s benefit. He started competing and we both felt he needed the bigger challenge. He loves it but me, not so much. I was almost always able to RX workouts in level 1 classes and come in near the tippy top of the leaderboard. In level 2 classes my weakness are exposed. It has been a year and I still can’t do strict pullups, ring dips, double unders, or handstand pushups. Part of me wants to think it is because we didn’t work on these elements very often in the level 1 classes or because the majority modified and that would be true. We only did double unders twice in an entire year! But now in level 2 classes we do them every single day and I can only string 2-3 together if I am lucky. It is hard not to feel like crap when you can’t do the workouts RXed (or even close) and you come in dead last, especially when you have been doing this over a year.

So that is where I have been. This week though I am actively trying to break out of the funk. My diet is back to 90-100% paleo. The 10% is reserved for eating some rice or potatoes the night before workout days. I am also throwing in a couple CrossFit level 1 classes when I feel the urge. Its still a good workout and I feel good about myself when I can go in and kill it. I am also going to try and address my weaknesses…aka practice double unders more and try jumping pullups and reverse pullups to help build pullup strength (the bands are doing nothing for me). I also have to go into the day with a more positive mental attitude. I simply cannot allow myself to start feeling low and get down on myself.

Lastly I have to remember the progress and the high points. So what if the WOD had 5 rounds of 50 double unders and everyone smoked me because I had to do them one at a time. I still finished. I was also able to PR my deadlift (205lbs), my strict press (93 lbs), and my floor press (125 lbs). That ain’t too shabby IMO.

Here are some CrossFit slump breakout ideas:

• Find some inspiration. Reading blogs and magazines about fitness is usually inspiring for me, as is watching CrossFit videos. The official CrossFit Games site has tons of videos to watch and be inspired by.
• Have a goal. Choose one thing you want to get better at and formulate an actual plan to help you attack it.
• Change your diet if you are feeling lethargic or you are gaining weight.
• Workout less if need be. If your loss of motivation is due to burnout then it will do you good to take some days off here and there.
• Stop comparing yourself to others in the classes and instead compete against yourself and track your progress.
• Start very small if you have to. Make it  goal to do a 10 second L hold and work on it every day until you can 30 do seconds. Smaller victories are still victories.
• Stop looking at the workouts beforehand. You psych yourself out thinking about what you can’t do or what will be too hard. Squash the negative thoughts!
• Stop cherry picking the WODs. The tough ones are the ones you NEED to go to.
• Don’t give up. The more you push through, the faster you will get to the other side and be motivated and inspired by your WODs again.

Today’s Workout: (Today was a two-a-day)

Strength: Practice deadlifts, front squats, and OH squats (weight capped at 135 lbs, 100 lbs, and 65 lbs respectively. I did it RXed.

Skill: 5 minute AMRAP: 1 squat clean, 1 strict press, 3 push jerks, 7 front squats, and 12 deadlifts. I used 75 lbs.

WOD #1 : 20 minutes AMRAP – 20 inch box and 26 lb KB

20 pushups
10 Goblet step ups on box
400 meter run or row (alternate)

Score: 4 rounds +23

 WOD #2: 13 minute AMRAP

Front squats and push jerks any weight, any rep scheme. Score will be total reps plus weight. I did 156 reps at 53 lbs.

Breakfast: Scrambled Eggs  / Coconut Water
Lunch: Pork and Veggies / Cantaloupe / Green Smoothie
Dinner: Steak  / Banana / Green Beans

These days healthcare insurance costs a pretty penny. Frankly for lots and lots of people it is financially out of their reach or they have to take the cheapest option which may mean high deductibles and large out of pocket costs. This is why healthcare is so widely discussed in the political arena…everyone (typically) wants to have access to affordable medical care and be able to get treatment if they get sick or have an accident of some kind. Yet the prices are skyrocketing and it is becoming a luxury that the average Joe cannot afford. So when you cannot afford health insurance what do you do? You make sure you are healthy and thus less likely to need it.

I know the kind of stress that having no insurance options can bring. I have been without it a few times in my life, usually due to job changes, and it was worrisome each and every time. It was especially worrisome after I got cancer and realized that going without health insurance for any length of time might disqualify me from ever getting it again, at a reasonable rate that is. Yet I view healthcare and health insurance quite a bit differently now…five years after my cancer went into remission. I stay insured just for peace of mind. After your body betrays you like that you always think in the back of your mind that it could happen again.

But my body didn’t really betray me though did it? I betrayed my body with years of bad dietary choices, the stress of having babies back to back,  and an extremely sedentary lifestyle. After cancer I made numerous changes and don’t even feel like the same person. Now I see that my health or lack thereof is really within my control. It is the consequence of my own choices, good or bad. When you start to see it that way then you start to see healthcare a bit differently. Instead of paying premiums for health insurance, you start to see how you could funnel money towards preventative care so that you don’t have to rely on a broken system.

Now as mentioned I DO have health insurance. It is partly because of my past history with cancer but also because I have children. Sometimes the peace of mind is worth it. Though we have a cheaper than average plan with a high deductible, making it for emergencies only. Our out of pocket costs for the dentist, family physician visits a couple times of year, etc are paid for with our HSA (Health Savings Account). We send money to that account every week pre-tax and it is there when we need it. We also spend more money on preventive healthcare, as can anyone who either cannot afford insurance or does not qualify for it for some reason, like pre-existing conditions.

Here are some of the ways you can fund a ‘Do It Yourself’ Healthcare plan. These options/choices keep us healthy and free of illness. Yes, these action items might cost money but I really do believe that you have to pay for health now or you will pay for illness later…

Healthy Food – Many say that eating healthy doesn’t cost more but in my experience it does. I choose to buy organic, pastured, grassfed, etc whenever I possibly can. We are paleo so we spend more on expensive meat and nothing on the cheaper grains and legumes so popular among the mainstream.

Primal Food – This is my personal preference but one that is based upon so much encouraging data. Eating paleo or primal is like eating according to the factory settings for the human body. If you want to thrive you should experiment with a paleo diet or at the very least reduce the amount of refined carbs and sugar you eat. You will be amazed.

Gym Memberships – You will only get out if this what you put into it. It is just a waste if you join a gym and then never use it. Try a few places and see if you can find one that feels like your second home. My hubby and I adore our CrossFit box and the $100 per person (per month) price tag is worth it because we are healthier than ever. It is important to exercise daily.

Supplements – The quality of our soil means that our food (both plant and animal) is depleted in minerals and not as nutritious as it once was. I still make it a point to eat as well as I can but supplementation helps close some gaps. I personally take fish oils, krill oil, magnesium, Vitamin D, and probiotics.

Homeopathic Kits and Home Remedies – Cheaper that visiting the doctor and they really work.

Naturopathic Doctors – These doctors will actually try to help you get to the bottom of what is causing your illness or problem, they don’t just treat the symptoms as conventional doctors do. If you want to spend the money to visit a doctor then go this route.

Detox Your Home – Get rid of the toxins and nasty chemicals that lurk around your home. Use green cleaners, buy used furniture and clothing (no offgassing or pesticide residue), wash your clothes with a natural detergent, use personal care products that rate safe in the Skip Deep database, get rid of plastics. There are many ways to reduce your exposure to the toxics that are so common in every day products. Every step helps.

Fresh Air and Sunshine – Spend as much time as you can outside. We need the fresh air and the sunshine for our health . We also need the direct contact with the earth. Some research has shown that a physical connection with the earth, as in your bare feet on the grass and soil, can help with a variety of ailments both mental and physical. It is called Earthing. The best thing about this action step is that it is FREE!

I feel fortunate to have a healthcare plan via my husband’s employer but I feel even better about the fact that in my mind… we don’t even need one. Our own healthcare action plan actually improved our health, something you cannot usually say about corporate healthcare plans.

I have my work cut out for me though because I am not really ready to compete. I have been out of the game for about 2.5 weeks with a hurt ankle. I sprained it doing box jumps (of course) and unlike last time it just doesn’t seem to want to heal. Watch the official workout include lots of box jumps. Ha!

Warmup:

Mobility, max holds, situps, and pushups, stiff leg press, front squats, OH lunges, and deadlifts

Skill: 2 rounds, 30 seconds each: high plank, L sit on parallettes, hollow hold, squat hold

WOD : 13 minute AMRAP

10 fat bar deadlifts – 70 lbs (Rx was 155)
20 Pushups
30 situps

Score: 3 + 39

Breakfast: Eggs
Lunch: Almond Crusted Chicken
Dinner: Steak and Eggs

Thursday afternoon hubby and I went out for a sushi lunch and on the way home our 14 year old car started acting up. I guess the Law of Attraction bit me in the behind because I had just blogged about how my car was going to die soon and then magically it comes to pass. It was a goal to buy a new car this year but I was hoping it would be the END of the year, when I had manifested enough money to get the car I want with cash or close to it. We haven’t had a car payment in six years.

Anyway we drove to the corner used car lot…literally just around the corner because we weren’t sure how much further our car would go, so there goes comparison shopping! Hubby researched every car the lot had online beforehand so we knew going in what we wanted. It was between a VW diesel and a PT Cruiser and the first car was out for service so we got the Cruiser. The entire experience was awesome and the universe just lined it all up for us.

We got a beautiful car with decent mileage and I absolutely adore it already. I have always had a thing for PT Cruisers though. It is champagne colored with chrome accents and the interior is all leather, two contrasting shades. Bonuses include a sun roof and heated seats. It is already soooo nice to have seats that are toasty warm when the temperature outside is 10 degrees! We were also able to get a top tier loan as well with a super low interest rate so our payments were low enough to justify adding on a three year warranty. Even though the car is used we will not have to worry about it breaking down for while.

Okay I am just thrilled to be driving something nice. Our old car may have been paid for but it was pretty ugly with a crushed back bumper (thanks to hubby), torn carpet, stains galore, no A/C, and heat that only worked on full blast. Every day it is a small thrill to get in and drive.

Hubby beat me during our WOD again today….this is becoming a habit so I guess I need to step it up eh? He is actually going to compete in April so he is really amping it up for that and it is totally working! My goal for now is too work on my pullups and get those squared away finally. It is just silly that I cannot do pullups yet. I also need to practice with my jump rope more often and I think I need one designed for CrossFit instead of the bulky rope I currently have.

Warmup:

20 wall squats
max ring rows
max pushups
20 hand to hand KB swings
10 OH LB lunges
20 ring knee tucks
20 hollow rocks

Test: Max strict pullups (1) and max situps in 1:00 (37)

WOD : 6 rounds for time

21 KB Swings (35 lbs)
15 Ring Pushups
9 Calorie Row

Time: 17:42

Breakfast: Eggs  / Nut Bar / Coconut Milk Yogurt
Lunch: Protein Shake /Dried Apricots
Dinner: Beef Stew w/veggies

The first workout was a team effort but I was slightly disappointed in our time (51:20). There were two people I didn’t know on the team, which is all fine and dandy but because I didn’t know them or their abilities it was hard for us to formulate a plan and an order to go in. My husband and I were the strongest rowers so a slight change to the lineup would have made a big difference in this workout. I should have been rowing while he was doing the bar hang (another strength for him) so I would have more time on the rower. Still it was fun to work as a team! So often we are doing the workouts solo or our partner is our judge. A real team workout was nice even if I despise any workout with a max bar hang let alone 10+ max bar hangs.

Workout #1 – “Mount Up” 10K Row/Team of 4 – Rotate when someone fails

Person 1: Row
Person 2: KB swings
Person 3: High Plank
Person 4: Max Bar Hang

Score: 51:20

Workout #2

Warmup: 10 minutes

10 Goblet Squats
10 deadlifts
2 power cleans/push press
20 Spidey Lunges
1:00 elbow squash

Skill/Strength: Find 1RM front squat (135 lbs)

WOD: 3 rounds of 5 minutes EMOM with 1:00 rest between rounds

2 Squat Clean Thrusters (35, 55, 65 lbs)

Breakfast: Eggs  / Ribeye Steak  / Kombucha
Lunch: Skillet Steak  / Berry Smoothie
Dinner: Ribeye Steak  / Nuts

We did a 15 minute AMRAP workout called “Fun”, which we have done before and I increased my reps by 31. We also did a 500 meter row test and I shaved 5 seconds off my time.  Booyah! I love seeing that improvement!! My rock star husband bettered his time too, got 1:36 on his row. Youch! I cannot even imagine.

For the strength portion, which was 5 rounds, I did all but the first round using a box to modify my pushups. I did nearly a hundred strict pushups in yesterday’s WOD so I was a-okay with modifying today.

I was all ready to call tomorrow a rest day but then I overheard the aforementioned favorite trainer saying he would be taking over tomorrow’s classes so I think I will have to make an appearance after all. With Saturday’s Olympic Lifting class that will make 6 days in a row but I will be taking three days off next week to fly to Detroit for the big auto show. Think I will hit the sack early tonight!

Warmup:

20 side twist lunges
2:00 banded hammies
20 squats
5 T2B
20 situps
2:00 wall couch
20 up and down planks

Test: 500 meter row for time (1:56)

Strength: 5 rounds of 10 pushups and 10 v-ups

WOD : 15 minutes AMRAP (26/lb bell)

10 KB Swings
15 Sumo Deadlift High Pulls
5 Goblet Squats

Score: 10 rounds +19 or 319

Breakfast: Eggs  / Coconut Water  / Krispy Kreme Red Velvet Doughnut (oops!)
Lunch: Ribeye Steak  / Orange Pellagrino
Dinner: Ribeye Steak  / Organic snack bar

I absolutely love all the new people coming to the box. It’s a new year, which always means new people but our box also offered a Groupon deal and all the new blood is inspiring and fun. The only thing CrossFitters love to do more than CrossFit is talk about CrossFit right???? Well, I do my best to make the newbies feel welcome and appreciated so that they keep coming back.

Today was an especially awesome day. I got my workout in (+ I PRd) and then I got a manicure, pedicure, and a massage! I wish every day could be like that, LOL.

Warmup: 1:00 minute banded arms and 1:00 shoulder work with a lacrosse ball, followed by 4 rounds of:

:30 high plank
10 hollow pushups
1:00 mobility of choice
1:00 mobility of choice

Test: Max Goblet squats in 1:00 (26lb KB): 32

Strength: 3×10 Floor press, increasing weight each set and 1:00 bully band between. Weight used: 65, 75, 85 lbs.

WOD : Called “The Difference Maker” – 8 Rounds Tabata for each exercise. Use the lowest score for each to determine score.

Calorie Row
OH Box Step Up – 20″ box and 20 lbs
Statue of Liberty Situps w/10 lbs
Wall Ball with a 14lb ball

Lowest scores were 5, 5, 10, and 15 for a total of 35. That is 5 more than the last time I did this workout!!

Breakfast: Eggs and Ham  / Coconut Water
Lunch: Kit’s Organic Nut Bar  / Steak  / Fruit Smoothie
Dinner: Pork Roast and Sauerkraut

Dare I say that I may be performing better already too? Last Monday we did a workout called “Heart” and it had a 20 minute cap. Half the class, including myself did not finish in time. Today we did it again (one week apart) and I finished at 19:20. That is after a killer workout last night too, which I was sore from. Heart really is about heart because none of the movements are hard, it is just difficult to transition fast and not rest. It’s mental baby!

Warmup:

1200 meter run
6 minutes leg/hip mobility

Skill: Death By Pull-Ups – 10-1 pull-ups in 10 minutes (total 55)

WOD : “Heart” 5 rounds for time: 20 lunges, 10 burpees, 20 KB swings, 10 pushups, 20 situps

Breakfast: Eggs / Steak / Banana /  Vita Coco Coconut Water
Lunch: Apple w/Almond Butter / Salad w/lots of Mushrooms, Carrots, Bell Peppers, and Olives
Dinner: Steak and Eggs

Did a 5:00 PM workout tonight which is unusual for me. I usually only workout on weekdays and only in the morning. I missed two days this week though. Gotta make it up! Yesterday (Saturday) I went to an Olympic lifting focus class and spent 20 minutes on snatches and 20 minutes on the clean and jerk. I REALLY need that snatch practice and plan to hit this class every week. Today was just straight CrossFit and the class was HUGE. We were broken up into teams of 8 for the two WODs and I was the only chick on my team. I kept up though!

Warmup: 10 minutes, split with partner

500 meter row
50 squats
50 stiff leg press (40lbs)
50 KB deadlifts (88 lbs)
50 ring dips

Skill: Teams of 4, rotate when someone fails: L hold on parallettes, hollow hold, squat hold, 25lb OH plate hold

5 minute rest

WOD #1: 10 minutes AMRAP – 200 meter row (inclined) and 10 burpees

5 minute rest

WOD #2: 10 minutes AMRAP – Farmer carry bumper plates (30 lbs), 10 KB swings (33 lb bell), 5 pullups.

Booyah!!

Breakfast: Eggs w/Ghee / Ham Steak / Bowl of Cherries
Lunch: Apple w/Almond Butter / Steak
Dinner: Paleo Chili / Olives

It’s always a happy mail day when I get new CrossFit gear or new shoes. It’s doubly wonderful when it’s both! On Tuesday afternoon my early Christmas gift to myself arrived…Reebok CrossFit Nanos. I think at $109 they may be the most expensive shoes I have ever bought (not on sale). I really, really wanted to try some on before purchasing since I am notoriously hard to fit where shoes are concerned. I have super wide feet. After reading the reviews on the Reebok site I saw that many customers claim the Nano 2.0 fits wider than average (good news for me) and is smaller in length. Many reviewers advised that purchasing a  half size up was the route to go. Since I really like some wiggle room in the toes and wanted to ensure a wide width I ordered a full size up (a 9.5). They fit PERFECT!

Sadly I couldn’t try them out the next morning because my throat was really bugging me. I opted to stay home and rest. Today I got to take them for a test drive. So far I am really, really enjoying them. Dare I say my squat form improved just by changing shoes?? Can’t wait to see where these babies take me.

The workout below was actually my bizarre creation. The WOD called for ring dips or box dips but for some reason I decided to have a brain meltdown and substitute ring dips for pushups and then do box dips too. No one even said anything so I did 10 rounds + of the wrong series. Oh well.

Warmup: 3  rounds

400 meter row
1:00 bar hang or banded arms
5 dynamic burpees
10 pushups
15 squats
1:00 bully or arm extensions on rings
50 flutterkicks

Test: Max burpees in a minute (judged): I did 17 (meh)

WOD: 5 rounds AMRAP – 1:00 rest between rounds

10 ring dips (was supposed to be pushups)
10 ring rows
10 box dips

Breakfast: Steak / Greek Yogurt / Vita Coco Cocout Water
Lunch: Apple w/Peanut Butter / Greek Yogurt / Paleo Banana Zucchini Bread
Dinner: Pot Roast with Sauerkraut and Green Beans