Hell or High Water to Fitness Greatness...Mind, Body, and Spirit Journey

Promise Note 2011

2011-01-26T10:54:00.000-05:00

This past weekend my life coach and I worked on a promise note to myself. Its like a contract between you and yourself. I read it several times a day.

I promise myself to stay committed to my goals. My short-term goal to myself is to be a size 10 by May 4, 2011. To reach my goal I will stick to a diet that is rich in nutrients, lean, and overall beneficial to my body. I will avoid non-foods, which are junk food (sweets, chips, ects), refined carbohydrates, bad fats, and processed foods. I will do more cooking at home and less eating out. I will avoid any persons that are not promoter of my goals. When I feel the urge to get non-foods I will take the time to do some inner reflection that causes me to want to eat these foods. I will not suppress the emotional turmoil by eating the non-foods. I will address whatever concerns are bothering me at that time.

This I promise to myself because I deserve it.

Vee Bleu

PRs, PRs, PRs, -- Personal Records

2010-12-02T11:08:00.001-05:00

Since starting Crossfit 6 months ago I have been able to make two PRs in lifting:

Deadlift @ 290lbs

Push Press @ 125lbs

I wanted to add this video to my blog because it gets me hyped every time I see it. It brings out the athlete in me. Ole to West Po!!!

Vee Bleu

Cherry!! Benchmark Improvement!!!

2010-12-02T10:53:00.001-05:00

The first workout I ever did at Crossfit Sandy Springs was Cherry. Six months later I have improved my time.

"Cherry"

Run or Row 200mm

10 Push ups

15 Squats

July 2nd, 2010 - Completed 3 rounds in 12 mins
November 26, 2010 - Completed 4 rounds in 10:54 mins

I'm back!!!

2010-11-11T12:25:00.000-05:00

Ok its been a min since I last sent out a post. Alot has been going on. I took a 2 week break from CF because I pulled a muscle :( and i went to Vegas baby!!! Now I am back on the horse. I have a trip to Mexico in January so I am trying to get in shape for that. My eating is getting the best of me. :( I need to focus and get a plan. EAT TO LIVE not LIVE TO EAT. So I need to head to the store and get some food.

Vee Blue

Jack - Workout of the Day

2010-10-06T16:13:00.000-04:00

Hello All- its been a minute since I posted to my blog. I have been busy these days with work and Crossfit. Here is today's WOD-
"Jack"

Complete as many rounds as possible in 20 minutes of:

63lbs pound Push press, 10 reps

10 KB Swings, 35 lbs

10 Box jumps, 20 inch box
= 6 Rounds

Fight Gone Bad & Kelly

2010-09-22T13:24:00.000-04:00

The last couple of workout have been a beast!!!! Let's start with Fight Gone Bad:

9/18/10 - Fight Gone Bad -

Three rounds of:

Wall-ball, 12 pound ball, 10 ft target (Reps)

Sumo deadlift high-pull, 33 pounds (Reps)

Box Jump, 12″ box (Reps)

Push-press, 43 pounds (Reps)

Row (Calories)

In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.

What an awesome work out. I really pushed myself on this one. I had some awesome people coaching me through the whole WOD. My score was 222. Which is good for it being my first time. Yea Gold STAR for Vee!!!!

9/22/10 - "Kelly"

“Kelly”

Five rounds for time of:

Run 400 meters

15 Box jump, 19 inch box

15 Wall ball shots, 14 pound ball

= 35:49

This workout was tough due to all the running. As of right now running is not my strong suit. I need to work on my endurance.

Vee Bleu

FRAN... That B*&^% is CRAZY HARD!

2010-09-16T15:59:00.000-04:00

It's OFFICIAL! FRAN IS ONE OF THE HARDEST WORKOUTS I HAVE DONE SO FAR ( but I love the challenge)

I felt like I was going to die. During the workout my trainer Nate was like cut back on the last 2 rounds. So I did a Modified Fran.

Lets compare the two:

Rx'd FRAN is:

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Modified FRAN: (What I did)
Three rounds, 21-12- and 6 reps, for time of:
43 pound Thruster
Ring Rows
= 8:30 mins

So you probably wondering what a Thruster is. This is how you do it: Take a weighted barbell and hold them at shoulder height. Squat down, keeping the barbell on the shoulders. As you rise up, press the barbell to the overhead lockout position. You can either press as you rise or use the momentum to help "kick" the barbell overhead.

Today's WOD got my heart rate up! After my last round I just dropped to the ground! DAMN YOU FRAN!!!!

Check out these videos of the today's WOD from the Crossfit HQ:
http://media.crossfit.com/cf-video/HeatherMel_100909Fran.WMV
http://media.crossfit.com/cf-video/CrossFit_100909_Miranda_Fran.wmv

***The chick in the pic is busting out 120lb Thrusters. WOW one day that will be me!!

Vee Bleu

WODs and Quotes

2010-09-15T12:31:00.001-04:00

Just wanted to start today's blog post with a couple of quotes:

There are only two options regarding commitment. You're either in or out. There's no such thing as a life in-between. - Pat Riley

The higher your energy level, the more efficient your body. The more efficient your body, the better you feel and the more you will use your talent to produce outstanding results. - Anthony Robbins

God grant me the serenity to accept the things I cannot change, the courage to change the things I can, and the wisdom to know the difference.- Serenity Prayer

9/14/10 - This WOD was killer. But I made my way thru it!

5 Rounds of :
250mm Row
53lbs Front Squats, 7reps
25 Sit-ups
15 Box Jumps, 22''

= 27:58 mins

9/10/10 - LINDA is a bad girl. This workout was HARD.

10-9-8-7-6-5-4-3-2-1 reps of:

103lbs Deadlift
73lbs Bench Press
53lb Squat Clean

=23:23 mins

Food is?

2010-09-14T09:57:00.001-04:00

I was recently on the NorCal blog site when I found this blog post I wanted to share about food ( or lack of).

This isn’t new...we all know that the Paleo diet consists mainly of fresh meat, vegetables, fruits, and nuts & seeds! Processed foods don’t typically make it into our grocery carts...and as a result we think we can skip the necessary label check. However, have you ever tried to actually navigate the label on the back of a cereal box?
Even though it may be gluten-free, that doesn’t mean you are avoiding other potentially toxic ingredients. Think you are in the clear if you avoid the cereal aisle...think again! There are still tons of marinades, cans of tomato sauce, and seasonings, that must be read. Today’s food industry is full of preservatives and artificial flavorings, so it is important to read labels and know what you are eating. Ever wonder what blue #1 and #2 is or what they do? Or Bht or modified food starch? These things are the types of ingredients that you should be aware of and try to avoid. These guys can be hidden anywhere so be sure to double check your labels! Check out a few of the most common things you’ll find in our foods...then head over to fuelasrx.blogspot and take a look at the whole list that Registered Dietician Amy Kubal has generated.

Butylated Hydroxytoluene and Butylated Hydroxyanisole (BHT and BHA)
What they are: Antioxidants used to preserve fats and oils.
Where they’re at: cereals, granola bars, beer, breads, crackers, etc.
FYI: BHT and BHA are derived from petroleum. BHA has been shown to cause cancer in animal studies and the Dept. of Health and Human Services has catagorized it (BHA) as “reasonably anticipated to be a human carcinogen”.

Artificial Flavors
What it is: A clever name for a whole bunch of ‘allowable’ chemicals like - phenylacetaldehyde, butyl alcohol, etc....
Where it’s at: Almost EVERY packaged product on the shelves, from Wheat Thins to granola bars.
FYI: The label just says ‘artificial ingredients’, you never know exactly which ones.

Evaporated Cane Juice, Dextrose, Corn Syrup, High-Fructose Corn Syrup, Agave Nectar, Maltodextrin
What they are: SUGAR!!
Where they’re at: Breads, cookies, yogurt, protein bars, soy milk, chicken sausage, deli meats, crackers, candy, ice cream, soda, ketchup, canned fruit, cereals, salad dressings, pudding, chips, etc.
FYI: Sugar is as sugar does. “Natural”, “Organic”, “Pure”, etc. all result in the same thing - insulin spike and fat storage.

Vee Bleu

Crossfit + Paleo Diet Kicks Lupus in the ass!!!

2010-09-14T09:37:00.000-04:00

This is a great video. It's about this young woman's fight with Lupus and how she used Crossfit and Paleo diet not only to kick LUPUS ass but to go from size 14 to size 4. I love these stories!! Please watch!!

These stories are why I do CROSSFIT!!!!!!!!

G7 Stories - Veronica Garza from G7 Athletics on Vimeo.

Vee Bleu

2 months of Crossfit!!

2010-08-31T15:31:00.006-04:00

I have been doing CROSSFIT for 2 MONTHS NOW!!!!!!!!!!! WHOOO !!!! I signed up for a year of crossfit. That means 10 months to go! I really am excited to see what a year's worth of crossfit on me looks like. I think I will post my 6 months results here in December.

Today's WOD:
18 Pull-ups
18 Handstand Push-ups
15 Pull-ups
15 Handstand Push-ups
12 Pull-ups
12 Handstand Push-ups
9 Pull-ups
9 Handstand Push-ups
Time = 27 ish mins

This was a painful work out. I was suppose to do 21, 18, 15, 12, 9, 6, 3. I had to cut the workout in half. I need to work more on my upper body strength.

9/1/10 WOD:

Test 3 -

Tabata Squat
Max reps of Muscle-ups (I did push ups and ring rows) in 4 minutes = 85

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Begin time for muscle-ups immediately after the last 10 second rest interval. Test score equals Tabata score multiplied by number of muscle-ups completed.

Can I saw my legs are sore from yesterday's workout.

Vee Bleu

8/30/10 - Today's WOD

2010-08-31T14:26:00.004-04:00

Today's WOD was great!!! After a couple of days of not working out it felt good to go back to the gym. I did not do the WOD as Rx'd, it was modified:

Tie a five-pound plate to hang an honest 14" above your tiptoe reach and complete

5 rounds for time of:

50 Jump and touch

40 Squats

30 Sit-ups

20-Push-ups

10 Ring Pulls

=34:00 mins

I did 4 rounds instead of 5. 200 Jump and touch at 14' high from my tiptoes is great! I rocked the Jump and Touched. I guess high school basketball paid off. I did 160 squats today ( actually 170 with the warm-up). My legs are going to feel like jello tomorrow.

8/27 WOD:

Three rounds for time of: 21 Rope Pull-ups, 21 Push ups, 35 Squats = 13:22 mins

One of my coworkers told me I am getting skinny!! More evidence that my body likes Crossfit!

Oh yeah the chick in the pic is a beast!! Its Libby Dibiase and Ricky Frausto at the 2010 CrossFit Games. Both athletes finished in 6th place in the 08 games. They both returned to the 09 Games as individuals, though Libby was about two months pregnant at the time. This year she was tenth at the regionals, about 6 weeks after giving birth. - 2010 Crossfit Games Site

3,2,1 GO...

Vee Bleu

Compliments are so much better than a scale!!

2010-08-24T12:05:00.009-04:00

Today when I walked into the gym, my trainer Nate ( Owner of Crossfit Sandy Springs) asked me if I had lost weight. I told him I had no clue because I put the scale away. :)

Weighing yourself everyday or every week is not an accurate assessment of what is going on with your body. You could be gaining muscle which means you may weigh more or you might be losing inches and the scale isn't moving. Even worse, riding the emotional roller-coaster of constant weigh-ins can increase stress, interrupt sleep habits, and lead to difficult relationships with food, all of which have an effect on fat gain/loss. -- Mark Daily Apple ( great article to read!)

For me my indicators are dropping dress/pants sizes, or body fat measurements, or just feeling really good about myself and my progress.

About today's WOD: it was freakin awesome and fun. We did sprints and boy did I get stinky and sweaty. My legs are super sore. I felt like I was back on the high school track. :)

Who knew 5 mins of sprinting would kill me!

15 rounds for distance of:
Sprint 20 seconds
Rest 40 seconds
Start each round at previous round’s end point.
Results: 1200 mm

Vee Bleu

Annie and Paleo Challenge Day 5

2010-08-20T13:42:00.003-04:00

Today's WOD was quite easy for me. But I need to do better with my time. I am actually pretty good at Double-Unders which according to my trainer its takes people a long time to get. Its all those years of double dutch that prepared me for this day. LOL :)

“Annie“

50-40-30-20 and 10 rep rounds of:
Double-unders**
Sit-ups

= 18:37

***Double under - To perform a double under, the participant needs to jump up higher than usual while swinging the rope twice under his feet. It is possible to have the rope swing three times under the feet (triple under). In competitive jump rope, triples, quadruples ("quads"), and quintuples ("quins") are common. --http://en.wikipedia.org/wiki/Skipping_rope

I am on my 5th day of my Paleo challenge and its going on ok. I have a lot of cravings for sweets. On Day 3 I did have a slip up but I am back on track now.

I am posting this video below to give you guys more insight on the Paleo Lifestyle.

Check it out!

Vee Bleu

ADAMBROWN Is NO JOKE!!!!!

2010-08-17T11:09:00.004-04:00

Today's WOD is called ADAMBROWN. AND it killed me today. It’s by far my toughest work out yet. I had to really push myself today and boy was I sweaty.

My time really sucked today too. A workout that normally takes 20 to 30 mins took me 50:12 mins. Ha!!!!

Two rounds for time of:

103lbs pound Deadlift, 24 reps

24 Box jumps, 20 inch box

24 Wallball shots, 12 pound ball

Weighted Pushups 10 lbs 24 reps

24 Box jumps, 24 inch box

24 Wallball shots, 12 pound ball

43 pound Power Clean, 24 reps

I also started my 30 day Paleo Challenge yesterday. (8/16-9/16)

For 30 days I only eat:

Eat real food – meat, fish, eggs, vegetables, some fruit, and good fat from nuts, seeds, coconut, olives/olive oil and avocado. Eat foods with very few ingredients, all pronounceable ingredients, or better yet, no ingredients listed at all because they’re fresh and natural.

1. Do not eat dairy. This includes butter, cheese (hard and soft), yogurt (even Greek) and milk (including cream in your coffee or tea).
2. Do not eat grains. This includes bread, rice, pasta, cereal, oatmeal, corn and all of those gluten-free pseudo-grains like quinoa and sprouted grains.
3. Do not eat legumes. This includes beans of all kinds (soy, black, kidney, etc.), peas, lentils, and peanuts. (No peanut butter, kids.)
4. Do not eat or add sugar of any kind, real or artificial. No maple syrup, honey, agave nectar, Splenda, Equal, Nutrasweet, xylitol, stevia, etc.
5. Do not eat processed foods. This includes protein shakes, processed bars (like Zone bars), dairy-free creamers, etc.
6. Do not drink alcohol, in any form.
7. Do not eat white potatoes. It’s kind of arbitrary, but one, they’re a nightshade, and two, sweet potatoes and yams are a more nutrient-dense option, so go for those instead. (On that note, if you have serious inflammation issues like arthritis, you may want to consider avoiding all nightshades for 30 days.)
8. Most importantly… do not try to shove your old, crappy diet into a shiny new Whole30 mold. This means no “Paleo-fying” existing less-than-healthy recipes – no “Paleo” pancakes, pizza or Fudge Babies.

--From Whole 9 - http://whole9life.com/category/whole-30/

This first day was tough all I wanted was some coffee with cream and sugar. But I had green tea instead.

Saturday’s ( 8/14) WOD (which was killer too):

3 rounds of:
400mm, carrying a 25lbs weight
20’’ Box Jumps, 20 reps
100mm sprint

Time: 22:13 mins

Vee Bleu

Quote of the day....

2010-08-13T09:56:00.002-04:00

Today's WOD:

Five rounds for time of:
7 Ring Pulls
7 Push ups
43 pound Overhead squat, 10 reps
10 Toes to bar ( I did knee-ups)
20 Sit-ups

Time: 21:09 mins

Today's WOD

2010-08-10T13:41:00.003-04:00

Today's workout was killer. I learned how to do a Squat Clean Thrusters. This was a full body workout. After 5 rounds I was done for. I am going to be super sore tomorrow.

Here is what I did at CFSS today:

5 rounds of:

63lbs Squat Clean Thruster, 5 reps

10 Ring Pulls

Time: 14:20mins

Below is a video of what Squat Clean Thruster is:

The chick in the video ROCKS!!!!

Vee Bleu

Isabel = Snatch

2010-08-05T07:43:00.008-04:00

Not that type of Snatch... :) I mean Olympic lifts. Today at 6 am I learned how to do the snatch.

The snatch is a:
"... one of the two Olympic weightlifting events (the other being the clean and jerk).The essence of the event is to lift a barbell from the platform to locked arms overhead in a smooth continuous movement. The barbell is pulled as high as the lifter can manage (typically to mid chest height) (the pull) at which point the barbell is flipped overhead. - From Wikipedia"

It wasn't too difficult to do just need to work on my form. I am kinda of stoked that I am learning all these different lifts. I feel very powerful. But I am tired as hell and sore from the last work out. I realized that soreness is just part of Crossfit.

Anywhoo..... the WOD* of the day was:

"Isabel"

For time:
Snatch 135 pounds, 30 reps

Of course I did a modified version of the WOD - I did 40 pounds, 30 reps. I completed this in 16:25 mins.

Below is a Youtube video of a USA National Jr Weightlifting chick in 2006 doing the snatch:

Vee Bleu

* WOD = Work of the Day

Ass Whoppin Today!!!

2010-08-03T12:10:00.004-04:00

Crossfit kicked my ass this morning!! BUT what a great ass whoppin!!!! I just did 10 dead lifts at @143lbs, 15 Box Jumps, & 20 Ring pulls for 5 Rounds in 23 ish mins.

Mentally- I could have done better. But I haven't worked out in 3 days. So now I know I can't go too long without working out. My mood goes down too :(

I am going to ramp up my Crossfit training to 4 times a week. Monday/Tuesday and Thursday/ Friday - Crossfit, Saturday - Sprints ; Wed/Sun- Rest Day
(Maybe add some Zumba and Pole fitness too - Lets get it in Cupcake!!!! Ha!)

Tomorrow ...5K Run

Vee Bleu

Vacation OVER!!! NOW BACK TO MY GRIND!

2010-07-20T20:44:00.002-04:00

Ok so...Vacay is over and now I need to refocus my energy on working out and eating correctly. Starting tomorrow I am going on a 30 Day Primal Diet Challenge. This should be very interesting.

Here is what PRIMAL is in a nutshell:( from http://www.marksdailyapple.com/about-2/mark-sisson/)

- fresh, organic, unprocessed food – no junk!
- daily activity – whether it’s the gym or a walk along the beach, it all counts
- plenty of quality sleep
- plenty of water, no soda or sweetened drinks
- antioxidants galore – the key to limiting stress
- a good fish-oil supplement
- lots of essential fats, reckless amounts of vegetables, and clean protein
- time for fun – don’t take anything too seriously – ethical behavior – because what goes around comes around
- taking responsibility for yourself and your life – openness to new things and ideas.

30 days of this... starting tomorrow. Wish me luck

VeeBlue

I am going in a different direction...sort of?

2010-07-08T13:55:00.008-04:00

I know I know it's been awhile and I haven't written in a minute. But there has been alot of distractions in my life. BUT anyway. I am going into a new fitness venture that I am really excited about. Its called CROSSFIT ( www.crossfit.com).

So you ask what is Crossfit?

CrossFit is the principal strength and conditioning program for many police academies and tactical operations teams, military special operations units, champion martial artists, and hundreds of other elite and professional athletes worldwide.

I am currently on day 2 of my on-ramp training.

This is a very exciting adventure for me. Eventually I will do Crossfit 3 times a week.

To full understand what Crossfit is about check out this Youtube vids:

And I am super sore right now too!

All is well,

Vee Bleu

Goals for 2010

2010-01-08T16:13:00.004-05:00

Happy New Years!!!

I wanted to start my first blog of the year with fitness goals for 2010. I feel like I need to clearly define some goals for myself. Fitness has become a bit of an obsession for me in the last couple of months. I have been all over the Internet reading and researching. So I think the best thing for me to do now is shut up and ACT!! SO before I get in my exercise for the day I wanted to write my goals.

1) Commit to working out 6 days a week. ( 3 days of strength( with 2 days of abs) and 6 days of cardio ( even if 20 mins of something)

2) Compete in a figure competition at the end of 2010

3) Drink 3-4 liters of water daily ( Revs up your metabolism by 33%)

4) Take a dance class twice a month

5) Run the Peachtree Road Race in July 2010

6) Get off my Diabetes meds by the end of 2010

7) To have my A1C below 6.

8) Eat more healthy foods and have a more consistent diet.

9) Knock our more of my mini rewards!!!!

Veronica

From a fellow blogger: AnaGetsFit

2009-12-21T15:26:00.002-05:00

I love this Quote and I need to chant it all the way to 130!!!!

Discipline is the bridge between goals and accomplishments.

sometimes i just need to get my head straight

AnaGetsFit

Starting Over!!! DAY 2

2009-12-21T14:17:00.004-05:00

OKAY.. I made it through to the 2nd phase of P90X. But I stop due to holiday and pure LAZINESS( more on the lazy side)!!! SO now I have started all over I am doing P90X Doubles... I need the extra cardio to get the fat off!!!

Day 2 - Plyo... IT killed me, but was a great workout! Loved every moment.

Eating- Its ok today. Need to get back on the horse with eating. I had a Power Protein Shake with Strawberries, bananas, whey protein, wheatgrass, supergreens, and my good oils ( flax, omega-3's, ect..) -- This shake was the highlight of my day. IT was great and tasted yummy.

Vee

Mini - Rewards for weight loss
200- A massage and facial - In Progress
190- Pair of new shoes
180- ALL ABOUT ME weekend-- My luxurious trip to a fancy hotel by myself to enjoy time with me- includes room service, spa treatments, ect….
170- New dress
160- A new suit
150-A trip to a Day spa (Half Day)
140- New bikini and Personal Training
130- Vegas BABY with my girls! & Take professional photos with make up artist & Chrissy Lou's and winning a contest

FOCUS NOW!!!

2009-11-18T11:44:00.005-05:00

Hello Everyone-- I kinda fell off for a couple of days with my workouts and eating right. But I am back. I have my mojo back and ready to ROCK and ROLL! I had to go and read one of my favorite fitness chicks-- Her Bodybuilding.com body space name is ChickenTuna. She is awesome she is a NO BULLSHIT KINDA GAL. She has a NO Excuses policy and she keeps it VERY Simple. She is 41 and looks like she is 25. Her body is AMAZING!!! You should check her out: Bunklers.com or ChickenTuna on bodybuilding.com

Sometimes life gets you down and you have to get yourself back up!!

Vee Bleu