S.W.A.G.G. WOD LOG:

Work Out of the Day (WOD) log:

SATURDAY 12/15/12

A.     3-3-3-1-1-1
         Squat Snatch        
                                  Jared: 150 lbs
                                  Celest: 95 lbs

B.     As Many Rounds As Possible (AMRAP) in 12 Min:
         15 Deadlifts  (J: 155 lbs  /  C:  115 lbs)
         15 Deficit Push Ups
         15  Box Jumps  (J: 24"  /  C:  20")

SUNDAY 12/16/12
*Parther WOD with Ernie and Julia....aka: Team Jurnie....like the band =)*

A.     5x2 Touch n' Go (TnG)
         Squat Cleans (Guys: 185 lbs  / Gals:  115 lbs)

B.     TEAM WEACHTER vs. TEAM JURNIE: in "Mark of the Beast"
         ea. couple: 5x AMRAP IN 3min; alternate between work / rest
         6 Muscle Snatch (Guys: 75 lbs  / Gals:  55 lbs)
         6 KB Swings  (Guys:  70 lbs  /  Gals:  50 lbs)
         6 Burpees
 *check out our video posted "Mark of the Beast"

MONDAY 12/17/12
AMRAP IN 20 Min:
3 Dumbbell Thrusters (Guys: 35 lb db  / Gals:  25 lb db)
3 Chest to Bar Pull Ups (C2B)
200m Run
6 Dumblell Thrusters
6 C2B Pull Ups
200m Run
9...
9...
200...
and so on until 20min is up.
                                                              Jared:  Round 21 + 21 Thrusters + 15 C2B
                                                              Julia:  Round 21 + 21 Thrusters + 21 C2B+150m
                                                              Celest:  Round 21 + 200m + 18 C2B
                                                              Julie:   Round 21 + ?
TUESDAY 12/18/12
REST DAY

WEDNESDAY 12/19/12
A.     5-5-3-3-1-1-1
         Front Squat
                                   Jared: ? lbs

                                  Celest: 134 lbs

B.     5-5-3-3-1-1-1
         Press
                                   Jared: ? lbs

                                  Celest: 82 lbs

C.     5-5-3-3-1-1-1

         Bench Press

                                  Jared: 212 lbs

                                  Celest: 115 lbs

D.     6x5

         Ring Dips

E.     8x 30sec Work 30sec Rest:

        Double Unders

THURSDAY 12/20/12

4 ROUNDS FOR FUN:

400m Run

30 Sit Ups

20 Pistols-(one leg squats..alt legs)... We used rings to focus on form

10 Ring Rows

5 Ring Dips

FRIDAY 12/21/12

~Celest wanted to work out.. but chose to rest ...felt a cold coming on--sometimes rest is more important than working out.  Jared did the following:

AMRAP IN 12 MIN:

5 Squat Snatch (95 lbs)

7 Ring Push Ups

9 Box Jumps (24")

SATURDAY 12/22/12

REST DAY

SUNDAY 12/23/12

A.     FOR FUN:

         22 - 16 - 10 reps of:

         DB Weighted Step Ups (J: 35 lbs / C: 25 lbs)

         DB Push Press  (J:  35 lbs / C: 25 lbs)

B.   2 Mile Run  (J: w/ a 20 lb weight vest, C: no vest)

MONDAY 12/24/2012

A.     3x5 TnG 

         Squat Cleans (J: 175  /  C: 111)

B.     5x5 

         Box Squats  (J:  185  /  C:  ?)

C.     8 x 45sec Work :  75sec Rest

        Row Intervals

TUESDAY 12/25/12

"SWAGG'S 12 DAYS OF CHRISTMAS" WOD:

*see our posted video*

WEDNESDAY 12/26/12

REST DAY

THURSDAY 12/27/12

*Partner WOD with Team Jurnie...Guys vs. Gals

3  ROUNDS FOR TIME:

800m Run

30 Pull Ups

30 Front Squats (Guys: 125 lbs  /  Gals:  85 lbs)

30 Toes to Bar  

30 Power Cleans (Guys: 125 lbs  /  Gals:  85 lbs)

*Teams Ran the 800m together, but could partition the reps as they wish

                                   

                                                               Guys:  30:07

                                                               Gals:   31:40

FRIDAY 12/28/12

A.     *Partner WOD with Team Jurnie...Guys vs. Gals

          EVERY MINUTE ON THE MINUTE (EMOM) for 12 Minutes:

         TEAM A:

         5 Push Jerk (Guys: 135 lbs  / Gals:  95 lbs)

         7 cal Row 

...meanwhile...

        TEAM B:

        5 Deadlift (Guys: 265 lbs  /  Gals:  185 lbs)

        20 Double Unders

           *Partner 1 performs movement 1 while partner 2 performs movement 2 

             On the minute, partners switch with each other 

             This pattern is repeated for a total of 12 minutes.

             Then the TEAMs switch couplets and repeat the EMOM for 12 min

B.     3 x 50m Reverse Sled Pull then 50m Sprint Sled Pull (each person did 3)

             

                                                              CHECK IT OUT:

Ho HO Ho..... Merry Christmas!!!

The 12 Days of Christmas....

This is how we celebrate Christmas.... the workout goes down just like the song...

On the first day of Christmas..... 1...

On the second day of Christmas... 2... 1...

On the third day of Christmas... 3...2...1...

      ...and so on ... until...

the  twelth day of Christmas 12...11...   -   3...2...1.

The movements were:

1 Squat Clean ( 95 / 65 )

2 Ring Dips

3 Ring Rows

4 Burpees

5 Deficit Push Ups

6 Sit Ups

7 Pull Ups

8 Slam Balls ( 30 / 20 )

9 Box Jumps ( 24" / 20 ")

10 Double Unders

11 KB Swings ( 2, 1.5)

12 OH Squats ( 95 , 65 )

MEEERRRRRYYYYY CHRIIIIIIISTMASSSSS!!!!!!

Stay tuned for Christmas dinner at OUR house... YUM YUM!

The Mark of the Beast

Another way to hold yourself accountable is to work out with others.

I go through cycles in my own training.  Some times I enjoy working out by myself while other times I enjoy the camaraderie of working out with others.  Lately, I've really enjoyed working out with Jared and/or a group of gals.  It's been grrreeeaaat!!!!!

Yesterdays work out was hell-acious!  It's a good thing I had buddies to "suck it up" with.  The work out started with a strength/Olympic lift exercise.  We did 5 sets of 2 lifts working up to heavy doubles of Squat Cleans.  Boys VS Girls!

Then the real action started.  We ended up calling it, "The Mark of the Beast."

5 x AMRAP IN 3 MIN:
6 Muscle Snatches ( 75 lbs for guys / 55 lbs for gals)
6 KB Swings ( 70 lbs for guys / 50 lbs for gals)
6 Burpees (bodyweight)

Team Waechter vs Team Henry.  While one couple worked for 3 minutes the other couple rested.  We continued this craziness until both couples completed 5 sets a piece.  

It sounded decent on paper... but in reality it broke us off.  After the end of round 2 we were all secretly wishing someone else would call "chicken" and cap it at 3 rounds... of course, no one did and in the end we all felt it!

Get a buddy, get a trainer/coach, or join a class.  Get accountable and get after it!  Have fun.

Check us out!!!!

24 Day Challenge Progress

Follow my progress of my Advocare 24 Day Challenge on my Nutrition Blog...

http://eatclean321go.blogspot.com/ 

STARTING THE NEW YEAR WITH A CHALLENGE

Accountability.  It’s a word that I’ve been throwing around quite a bit lately.  It is part of the reason I started this blog.  I wanted to be accountable for my actions and also share my experiences with my friends, family, clients, etc.

This is such a festive and exciting time of year; college football, Halloween, Thanksgiving, Christmas, and New Year.  I LOVE IT!!!  However, the fun always seems to come with a price.  It’s the time of year I always seem to pack on my “hibernation” layer for the winter. 

This year I am changing the cycle and getting accountable.  I am committing to a 24 Day Challenge of cleansing my body from the remnants of all the fun filled Saturday’s and the Holiday treats and rebooting to the ME that feels, looks, and performs the best.  

I have set a goal to lose 8-10lb and 6-8” by the new year.  I am starting 2013 head on!

I have chosen to stay accountable by participating in Advocare’s 24 Day Challenge.  I started Monday, December 4th and will finish just in time for the new year.  If you are curious what the challenge is all about, check out this video.

I will be posting what I do and my progress as the days go by.    

Would you like a challenge?  If you need the accountability and want to join me, I would be more than happy to be your accountability partner.   Just email/contact me and I’ll get you going with a kit of your own and guide you in the right direction! 

Stay tuned to see how my first 3 days went!!... 

What is right for YOU?

PALEO DIET OR ZONE DIET =  EATING CLEAN

 ...What is right for YOU?

In my last post, I introduced the Paleo Diet and the Zone Diet.  I've tried both.  I've strictly gone Paleo, I've strictly gone Zone, and I've done hybrids of the two.  You name it- I've tweaked, twisted, and tried several variations of one or both to see what works for ME.  Any way you spin it, I call it eating clean.

We are not cookie cutter models of one another.  What works for me, may not work for the next person.  To take it a step further, what works for me when I have a rigorous work out day is different then when I have a rest day.  I know when I feel my best, when I perform my best, and when I look my best.  I know what foods help or prevent me from attaining my "best."

When someone asks me what I recommend, I usually say, "It depends."  My next response is to ask them, "What are you currently doing?"  I usually sit and go through a "typical" day and list EVERYTHING that is ingested and at what times.

I can offer nutritional guidance and advise people in the right direction on what I've done myself and have seen many of my clients achieve success with.  What I have found is that everyone is different.  We all have different schedules, different likes/dislikes, different reactions to foods, different physical demands, different goals, etc.  The list can go on and on.  The point is, there are many individual factors that should be considered.

I watched a YouTube clip the other day of one of my favorite health and fitness gurus, Paul Chek.  He said something that really resonated with me.  He made an analogy of cars and humans.  He said, "Our society is very mechanistic in it's way of thinking.  They are not very aware of biochemical individualities, so they think of these things [nutrition] as a prescription and that their body functions like a machine.   Just like saying the average car only needs 4 quarts of oil in its engine, but there are engines that need 6 quarts of oil, and engines that need 3 quarts of oil.  So we have to remember that the human body is an extremely dynamic living organism and each of us has different physical, mental, emotional stresses and pursuits that require more or less of any given nutrient..."

I love the way he worded this.  I too have made the analogy of the human body to a vehicle.  (check out my blog posts)  I compare the body to a performance car, usually a Ferrari that requires premium fuel to perform as it was designed to do.  If it were to get a tank of "regular unleaded" it probably wouldn't make a huge difference but it might not run quite as well, or perhaps an "indicator light" would flash up.   However, over time with repeated use it would definitely damage the engine.

If we use these analogies and apply them to us with regards to food, it is important to consider the "how much" and the "what kind."  Quantity and quality.  This is why I like the Paleo Diet and the Zone Diet.  It is a BASIC blue print or road map for the "average" person.

I recommend using these diets as a baseline to get you started depending on what you feel is realistic to start with based on your current needs.

REMEMBER... One size does not fit all.  We are not cookie cutter machines made of nuts, bolts, and gears.   We are dynamic, living organisms that change daily.  My advice is to follow one of these plans, and tune in to your body.  Your task is to pay attention to find what works for YOU.  Ask yourself these questions after each meal, after each day, each week, etc., "How do I feel,  how do I preform, and how do I look?"  Log your food and your thoughts.  If you have positive answers to these questions, you are on the right track.  If you have negative answers, then dial in, and fine tune. *Signs you are not on the right track: bloating, gas, irregular bowel movements, sleepiness, poor performance, mood swings, poor complexion, poor sleep.  Find out what the problem is by looking at your journal and analyze what maybe causing the problem.  Eliminate it and continue on.  If you have questions, ask me!  That is why I am here and why I created this blog.

In my last post, I included a brief description of each eating style.  I also included a link to the CF Zone diet.  The following is from Robb Wolf's website on what to do and how to get started with CLEAN EATING...

Use these to help get you started:

Get Started:

Clean Out The Pantry

We do not have self-control. PLAN AHEAD! Don’t have tempting foods in the house. Remove the bread, rice, pasta, cookies, crackers, puddings, ice cream, waffles, juice, sodas, cereals, oatmeal, artificial sweeteners, yogurt, soy sauce, teriyaki sauce, canned soups, apple sauce, noodles…all refined, packaged foods. Bag it all up, take it to a food bank or homeless shelter. No, the kids do NOT need crackers and Goldfish. They might actually be healthier if YOU are healthier!

Sleep & Stress

Black out your room. No, REALLY black out your room. No LED lights from alarm clocks, fire alarms, TV’s etc. Do not watch TV or check email for at least 1 hour before bed. Go to bed early, get at least 8- 9 hrs of sleep. You should wake up without an alarm, feeling refreshed.

Exercise

The foraging lifestyle of our hunter-gatherer ancestors left them lean, strong, and healthy. Those who lived into advanced age did not lose muscle mass or gain body fat as they aged. It appears the default mode for our species is a balanced physique . Lean, muscled, and prepared for anything nature wished to unleash. By emulating the amounts and types of activities of our Paleolithic ancestors, we can affect remarkable changes in our physique, mental outlook, hormonal state, and overall health.

Throw Your Scale Away

While we are on this “weight topic” please just throw your scale away. Or smash it (wear safety glasses and go wild). But for the love of all that’s holy, do NOT rely on it as a significant marker of whether this process is working or not.

The fact is that you may not lose a ton of weight (read: pounds) on this plan. Why? Because you’re increasing muscle mass and losing fat . Increasing your muscle mass is good for controlling your blood sugar, helping your body to naturally regulate appetite, and has anti-aging properties. Muscles make you look good naked! So, don’t focus on scale weight.

Run, Ride, & Flip

This weekend we took it to the great outdoors for a nice change of pace.  

The location: Smith Lake.  

The work out: 3mile Run, 20 log Flips, 3mile Bike, 20 log Flips.  

We call it the Run, Ride, and Flip. 

ZONE VS PALEO.....CHALLENGE

ZONE VS PALEO

BACK GROUND INFO:

Nutrition is the foundation to feeling, performing, and looking better.  Food, essentially acts as two things: a fuel source and a drug.  When we eat food, our bodies have a physiological response based on the type of foods we eat (acts like a drug).  They type of food will signal our body to store, release, or slow the rates of absorption of energy (act as a fuel).  

With the right balance of protein, carbohydrates and fats, you can control three major hormones generated by the human diet: insulin, glucagon, and cholecystokinin.

Insulin - A storage hormone; stores energy. (carbohydrate source) Excess insulin makes you fat and keeps you fat. It also accelerates inflammation.

Glucagon - A mobilization hormone; releases energy. (protein source)  Glucagon tells the body to release stored carbohydrates at a steady rate, leading to stabilized blood sugar levels.  * This is key for optimal mental and physical performance.

Cholecystokinin (CCK) – (fat source) These are the hormones that aid in digestion and acts as a hunger suppressant. They tell the stomach to slow down the speed of digestion and help catalyze the digestion of fat, protein, and carbohydrates. Balances the effects from carbohydrates and proteins.

I get the question, "What is the difference between The Paleo Diet and The Zone Diet," all the time,  Here is a quick breakdown of both:

THE PALEO DIET:

Stick to whole, unprocessed foods: meat, eggs, seafood, non-starchy vegetables and some (but not a ton of) fruit, nuts and seeds.  Avoid eating things with sugar, grains, legumes, and polyunsaturated fats. In short, eat proteins, carbohydrates and fats that can be hunted or gathered, and try to avoid stuff that’s processed, cultivated, or sealed in colorful packaging labeled "HEART-HEALTHY!" or "LOW-FAT!”, ETC.

CHECK OUT THESE RESOURCES FOR MORE DETAILED INFORMATION:

-Robb Wolf’s Book: “The Paleo Solution”

-Robb Wolf’s Website: http://www.robbwolf.com/

-Mark Sisson’s Book: “The Primal Blueprint”

-Mark Sisson’s Website: http://www.marksdailyapple.com/primal-blueprint-

     101/#axzz1kyOreBhq

-The Whole 9 Website: http://whole9life.com/

**There are hundres of paleo blogs and websites that offer paleo recipes…Google!

THE ZONE DIET:

The Zone Diet controls hormonal balance to help reach maximal results. Hormonal balance affects all important components of your wellness: body composition, energy utilization, blood chemistry, and much more.

The ZONE Diet is balanced in 3 macronutrients:

· Protein (lean, natural meats are preferred)

· Carbs (mostly low glycemic-load fruits and vegetables preferred)

· Fat (one of the most important macronutrients!)

All three macronutrients (and their hormonal response) are vital to ideal human function.

Here's how you can get in the ZONE:

1) Understand what a block is:

A block is a unit of measurement that combines certain ratios / proportions of proteins, carbohydrates, and fats. 

1 BALANCED BLOCK= 7 grams of protein+ 9 grams of carbs + 1.5 grams of fat

this can also be stated as 1 block of protein + 1 block of carbs + 1 block of fat

*this can get confusing... ask me if you don't get this.  

A One Block Meal consists of one block Protein, one block Carbohydrate, and one block Fat.

A Two Block meal consists of 2 choices from each.

A Three Block meal consists of 3 choices from each list…and so on.

2) Find your Block Prescription:

Here is the equation:

(Body Fat In Decimal) x (Body Weight) = X

(Body Weight) - (X) = Lean Body Mass

(Lean Body Mass) / (7) = Y

(Y) x (.7) = Block Prescription

Here are my own numbers as an example:

(.16) x (126) = 20.16

(126) - (20.16) = 105.84

(105.84) / 7 = 15.12

(15.12) x (.7) = 10.5

So I am on a 10.5 block prescription. At the end of the day, I will have had 10.5 blocks of protein, 10.5 blocks of carbohydrates, and 10.5 blocks of fat.

3) Print out the Zone Booklet:

http://library.crossfit.com/free/pdf/cfjissue21_May04.pdf

4) Get Weighed and Measured, Get with a Partner, and Get Accountable.

5) Weigh / Measure and Journal your food / Share your Journal with your

Partner:

I CHALLENGE YOU ALL TO PERFORM, LOOK, AND FEEL BETTER. I CHALLENGE YOU TO TRY THE ZONE or PALEO DIET FOR 30 DAYS.  

I WILL BE TAKING ON THE CHALLENGE MYSELF... STAY TUNED FOR MORE INFORMATION AND FOR MORE DETAILS.  

IF YOU WOULD LIKE TO JOIN ME... CONTACT ME!

THE 307

On June 6, 1944, First Battalion of the 508th Parachute Infantry Regiment jumped into Normandy as part of Operation Overlord.  2,056 paratroopers from the regiment participated in the D-Day jumps, but only 995 returned.  The regiment suffered 1,061 casualties, of which 307 were killed in action.  

The 307 Hero Workout is in honor of the brave heroics of not only the paratroopers from the 508, but to all who jumped into the great unknown on that historic day.

SWAGG is prepped and ready to go.  Colt, not so much.

We are rocking our "Disposable Heroes Project" T-Shirts.  It's a small donation to their cause.
Their mission is to raise funds and awareness for all wounded veterans and to make sure our fallen heroes are never forgotten. 

"It was brutal but I guess jumping into Normandy at 0215 was no pick nick either."
~Jared Waechter

This one's for you, Veterans.
(Post WOD)

Getting our SWAGG on!

Introducing:  SWAGG  Strength. Weightlifting & Athletics. Garage Gym.

Together Is Best...

A Couple Weeks Of Awesomeness.....

We spent the last couple of weeks living it up in Dallas/ Ft. Worth / Arlington,  Texas.  Then in the Mountains of North Carolina.   Together is the best Place to Be... For Sure!

Like We Never Missed A Beat...

 Jared left for his 2nd tour to Afghanistan near the end of February and came home near the end of August.  Even though it was only six months, it seemed like F-O-R-E-V-E-R.  

Now that we are back together, it's like we never missed a beat.  In literally no time, we were being our silly, lovable, and active selves.  We are each other's best of besties...

Together is the best place to be!

Home Sweet Home

First weekend trip to Durham at Tobbaco Road.
This is a super cool place and one of our favorite spots fore sure!
It reminds us of something we'd see and do in Austin.    

This is definitely our favorite restaurant in Durham.
It has around 24 TV's on this wall ...all showing sports.
Yes, those are recliners we are sitting in.
Meanwhile... the Durham Bulls are just outside playing.
We were supposed to be at the ball game...
However, they were losing and we were having too much fun inside!

OMG!!!!!  Second weekend trip to Raleigh.  Yee-haw!!!
We started out the day with our favorite restaurant in Raleigh... The Mellow Mushroom.
I used my "Ace" and convinced Jared to go to the "Bull Chute" (western store) to "just look" at some boots.
As soon as he saw these, he knew they just HAAAAD to be mine.   Definitely my new favs!
Next we hung around the Six Forks Shopping area... where I used my other "Ace"...
and suckered him into taking me to the Lululemon store.
What a FUN day! 

The following weekend we just let the good times roll.
Here we are enjoying a fun filled day mountain biking at Smith Lake.

wait...there's more...

and finally this past weekend, we went trail running at Raven Rock State Park.
It was tons of fun.

It's been an amazing month.  With Jared's time off from work and my free time, we have been able to catch up on some fun time together.  We are looking forward to block leave over the next couple of weeks... 

Stay tuned for....

Fort Worth / Dallas Trip

Asheville Trip