concretecavewoman

I found your spirit animal... the lil one, obviously.

 

 

and yes, just gonna keep putting bull dog gifs in here. 

Moar bulldog gifs!

Your threads always provide such fascinating thought-foodstuffs; I am definitely looking forward to more reflections/debate on body image.

Speaking of food, there is a burger/beer garden joint I have been to that may have the tastiest sounding burger ever (I usually go for drinks not food). It is called the El Jefe. It is 1/3rd pound beef patty, topped with sliced brisket,bacon, jack and swiss cheese. 

 

Now does not that sound tempting?May have to investigate this week.

Oh my hungry.

Oof, hope you're feeling better soon.  Your old instructor sounds completely irresponsible and unprofessional.

 

Thank you! Are you a Portal fan???

Why yes!

I was going to clean up after cooking supper and saw my slab o beef in the fridge which reminded me to cook.  I've got two other tubs of meat in my fridge that are cooked and just need eating now.  I'm thinking spaghetti (squash) tonight.  

 

 

I converted my entire office to FP fans, with the exception of one girl, which is just further proof that she sucks at life.  

 

Yeah, I can only imagine what the day after some of those competitions must be like.  

 

 

I started out by pushing smaller vehicles.  That seems logical to me.  

 

I even have an outside storage room, even it has a level of sanity to it.  This room just got out of hand.   I do still have my tent in the back, I think it's fine now, I'll probably pack it up this afternoon.   

 

Thank you!  

Hooray for car pushing! And hooray for strongman! This challenge is fantastic.

I was doing some strongman training this month and had to push a car.  Alas, I drive a mini cooper and none of my friends has a large car, so I guess I did the workout scaled. 

How did the husafel stone turn out?

This evening I made a big tray of stuff food eats, so I could eat that with my food.

Which framed tri-tip with romesco sauce.

My current favorite meal, breakfast for dinner.  3 eggs, 3 slices of bacon, spicy sauerkraut, and blackberries.  And the Barbell Shrugged podcast.

These goals are so much great.  Love the life goal, esp complimenting strangers.  It's SOOOO nice to get a random compliment (unless it's incredibly creepy/mouth breathe-y, then it's just incredibly creepy), so it's a good reminder to actually give more of them.

What kind of meetup are you thinking of going to?

So, taking a stab at tracking my macros today before i get into the full swing next week.

 

Looking at what i was eating, trying to figure everything out, i was like this:

 

Oh my, this slayed me.

Great challenge! Huzzah for tracking

Nice! Focused!  Looking forward to you whomping this challenge

Awesome, this is like a Pacific Rim challenge.

Good luck! DEATH TO SQUIRRELS!

My rallying cry!

Great goals. Very focused.

Thanks much

Goal 1:

 

 

 

Good luck on the goals!

Thanks! I'm pretty sure that's how I look when I work out...

From one cave-person to another... awesome! Good lu- SQUIRREL!

Thank Yo- SQUIRREL!

Good goals. Subbed.

Many thanks

Goal 3: 

 

Accurate!

Day 1 Review

Lift: Check!

Deadlift day! 5x10 at 65%

• Stiff Leg Barbell Good Morning:
  • 45 lb x 10 reps (+27 pts)
• Barbell Squat:
  • 45 lb x 10 reps (+55 pts)
• Barbell Deadlift:
  • 45 lb x 10 reps (+55 pts)
  • 95 lb x 10 reps (+77 pts)
  • 115 lb x 10 reps (+88 pts)
  • 115 lb x 10 reps (+88 pts)
  • 120 lb x 10 reps (+91 pts)
  • 120 lb x 10 reps (+91 pts)
  • 120 lb x 10 reps (+91 pts)

WOD:

800m run.  5 rounds of: 20 situps, 10 burpees.  1k row.  21:30 total time. 

Finished the workout with about 30 minutes of Burgener drills.

Eat: Check!

Breakfast: 3 slices of bacon, 3 eggs, 1/2 c of sauerkraut, pumpkin puree with 1 scoop of protein, 1 c blueberries, and 1 tbs almond butter

S: coffee

S: 1 sm handful trail mix

D: 6 oz grilled tri tip with 3 tbs romesco sauce, 2 c mixed roasted vegetables

Sleep: Check!

9 hrs 23 mins according to my fitbit, yeeeeeeeeah.

Cougar mountain is great for easy to intermediate hikes (or a range of trail runs). It's in issaquah (about 20 mins from Seattle off the 90E) and you can get a good map from REI of the trails.

Sent from my iPhone using Tapatalk 2

In this challenge, I ditch a spirit animal that has never served me well.  You see, when it comes to my general approach to diet, training, hobbies etc, I start a program, everything's going alright and then.....

Yeah, this doesn't work so well.

My gains have been... alright.  Last challenge went fairly well.  I lost 5 lbs, put some weight on my lifts, but it felt fair to middling at best.  And I know I'm hamstringing myself with a lack of focus, and part of that focus is borne of a tendency to OVERTHINK and then OVERPLAN and then get distracted by SHINY.  So instead of a squirrel (or maybe a golden retriever) my quest is to find a new spirit animal.

Maybe... THIS

You might recognize her from previous challenges.  She's my bulldog pup, Ripley (Yeah, like Alien Ripley), and she takes after her namesake.  When she has a goal in mind, be it chewing on her blue monster toy or slaying xenomorphs, she Gets.  It.  Done. 

Main Quest: My Spirit Animal is Not a Squirrel.  It is a Bulldog.  Bulldogs are simple and straightforward, and they don't say things like "well if I combine 27% Wendler with 13% CFE and a day or two of Rhythmic Gymnastics..."  They do things that are consistent, possibly boring, but more likely to work.

Goal 1: Train Regularly.  No fancy plans.  I love LBEB style training, but for numerous reasons it's been challenging to get the workouts in, and I need to do what I know I will do, and that is getting to crossfit.  Reducing barriers to training.  Hit up crossfit 4-5x a week or maybe sub out a day of pure lifting.  Either way, 5 training days.  My gym is currently on a 3 month strength program with less emphasis on gut busting WODs, so that is nicely timed for my goals.

Goal 2: Eat cleanly.  No fancy foods.  Paleo.  It works for me.  I cook more regularly nowadays, so this is an easier one.  And I've enlisted the help of my SO to keep me in check.

Goal 3: Sleep.  No fancy schedules.  8 hrs.  I've been tracking my sleep for the last month and my nightly average is 7 and change.  With just a few tweaks I'm pretty sure I can get my average to 8.

Life Quest: Garden.  I've been contemplating how to garden, as an apartment-dweller, for a while now.  For several years I've read books and followed blogs on organic gardening methods and I think I'd like to start the processing of establishing a vegetable garden.  There's a large community garden a few miles from where I live, so my goal is to lay the groundwork for the 2014 growing season.  I'm going to 1) take a permaculture course starting in October, which will help me plan my site and 2) register for a plot.  In college I had a small yard and grew various summer vegetables each year, and it was so wonderful.  It's also the exact opposite of the squirrel mentality, requiring long planning, and above all, patience!

Motivation.  My motivation and my main quest are one in the same, in a way.  I want to slay the squirrel so I can be a more focused person in my sport-y pursuits.  I think that will make me a better person, because my lack of focus in the gym hinders my potential, and when I'm realizing my potential, I'm happier.  Virtuous circle, yay! 

NO MORE:

INSTEAD:

Document it.  Document it.  And oh by the way, document it:

What happened (line by line, write a timestamped event log)

When it happened

Names of anyone else present

You will need a record like this if you need to escalate the issue (and honestly, if this guy is willing to be -that- inappropriate when his kids are around, it likely will escalate).  If it does escalate, then take this record to your manager and HR. 

7/2 Summary

Pretty good day.  Took the pup out for an early morning walk, work, gym for lifting, a visit to the dog park where Ripley went bananas wrestling with the other dogs, and then EATING.

Food: Check!

L: half a roasted chicken. 200g steamed sweet potato, 1 tbs grassfed butter, 1 c blueberries

S: iced coffee, 1 tbs half and half, 3 tbs of trail mix

D: 10 oz shrimp stir fried with 3 c of vegetables, and 3 tbs of paleo stir fry sauce

S: 1/2 c pureed pumpkin with 1 scoop protein powder, 1 tsp honey

Workout: Check!

• Stiff Leg Barbell Good Morning:
  • 35 lb x 5 reps (+21 pts)
  • 55 lb x 5 reps (+25 pts)
  • 60 lb x 5 reps (+25 pts)
  • 60 lb x 5 reps (+25 pts)
• Power Snatch:
  • 35 lb x 5 reps (+54 pts)
  • 35 lb x 5 reps (+54 pts)
  • 35 lb x 5 reps (+54 pts)
  • 45 lb x 2 reps (+39 pts)
  • 55 lb x 2 reps (+42 pts)
  • 60 lb x 2 reps (+43 pts)
  • 70 lb x 2 reps (+47 pts) Rep PR
  • 70 lb x 2 reps (+47 pts)
  • 70 lb x 2 reps (+47 pts)
• Hang Power Clean:
  • 35 lb x 5 reps (+32 pts)
  • 35 lb x 5 reps (+32 pts)
  • 35 lb x 5 reps (+32 pts)
  • 55 lb x 5 reps (+37 pts)
  • 65 lb x 5 reps (+40 pts)
  • 75 lb x 5 reps (+43 pts)
  • 85 lb x 5 reps (+46 pts)
  • 90 lb x 5 reps (+47 pts)
  • 90 lb x 5 reps (+47 pts)
  • 90 lb x 5 reps (+47 pts)
  • 95 lb x 1 reps (+27 pts)
  • 100 lb x 1 reps (+27 pts)

6/30 and 7/1 Summary

Was totally torched and took two days off from training, and it was a good thing.

Food: Not bad! Not great!

Workout: Rest x2

Extra motivation:

1. Shockingly light, given their size
2. Freaking -glued- to the ground, like, strong force glued
3. Many fancy colors available
4. They will increase all your lifts by 50%
5. When you click their heels together, unicorns appear

Happy Friday, shiny lovely people!

 

Two questions today:

 

1. What weightlifting shoes would you recommend? Are Do-Win any good?

2. Any suggestions for exercises that don't engage my quads at all?

There's a pretty comprehensive thread on lifting shoes here:

http://nerdfitnessrebellion.com/index.php?/topic/10537-olympic-lifting-shoes-suggestionsreviews/

I'd also throw in my recommendation for Nike Romaleos 2, esp if you have a wide forefoot. 

Just want to get a quick plug in for the Nike Romaleos 2. Just got mine (white) last week, and they are really amazing for Olympic lifts and squats. Can't really comment on other lifts in them though. They are like 10,000 times better than my do-wins. That is all. Back to your regularly scheduled program.

Bumping this thread to ++ Angela's review.  I've been using romaleos for about two months now and looooooooove them.

Holy moly now I need to make a meatza.  That looks amazing.

Kudos on your weekly progress!  Sounds like this challenge is going swimmingly

This is what I have deemed my body mullet: abs in the front, cellulite in the back.

 

On a related note, for Mir, re: my freakouts or lack thereof about my cellulite -- after my initial body assessment and weigh-in, I was in different lighting and noticed some dimpling in a place I had never seen it. And my first thought was, 'huh, weird' and wondered if something had changed or if I had just not been at the right angle before.

Thanks for posting these various articles on body image.  Given the saturation of messages in the -other- direction (you're not good enough, ermahgerd berly fat!) it's good to have all of this content aggregated here

6/29 Summary

LBEB Day!  Followed by a serious nap and a giant plate of shrimp and veg and watching 28 Days Later.  Ripley, the dog who never ever sits still, for the first time ever watched a movie, and she was glued to it.  This was pretty much how she was for the entire film:

She even barked when the zombies got noisy.  I'm training her in case of zombie apocalypse!

Food: Just so-so!

"Breakfast": iced coffee with cream, a handful of trail mix.  Just had no appetite before training

D: 12 oz of shrimp with a ton of stir fried vegetables and 4 tbs homemade paleo stir fry sauce.  For dessert, a frozen banana witha  slice of bacon, a spoon of almond butter and some dark chocolate

Workout: Check!

Walking the Yoke 50m as fast as possible.  These basically destroyed me for the day. (note: there were not 10 reps, just didn't have a distance option for the lift in fitocracy.  Each set was a 50m walk)

• 150 lb x 10 reps (+33 pts)
  • 250 lb x 10 reps (+65 pts)
  • 250 lb x 10 reps (+65 pts)
  • 350 lb x 10 reps (+129 pts)
  • 350 lb x 10 reps (+129 pts)
  • 350 lb x 10 reps (+129 pts)
• 3 rounds of deadlifts, max in 60 seconds.
  • 145 lb x 13 reps (+112 pts)
  • 165 lb x 3 reps (+84 pts)
  • 145 lb x 7 reps (+101 pts)
  • 145 lb x 10 reps (+108 pts)

Here's the vid from the day

Oof, snatch grip behind the neck push press. Brutal. I hate having to lower the bar back down. Well done

Thank you! I tried that lift for the first time last month.  On the first freaking set I lost control on the descent and *smack* went the barbell right on the middle of my neck.  At the chiropractor's office the next day the doc asked if I'd considered taking up knitting...

Love the video! I'm inspired to go out and lift heavy things right now!

 

Also, want your hair. So cute.

 

Nice work!

Hooray!  Hehe, thanks, I'm actually trying to grow my hair out right now, and I forgot that it takes for. eh. ver.

that is a lot of GHD sit ups. i would die.

good job!

Thanks!  Oh man, I am so terribad at GHDs.  Mine are probably Glute-Ham-Flail-Sadly-ers.