Reading Reviews- March 2013

I am kinda of surprised this much reading got done this month since the weather has warmed up.  This month's reading was definitely  more about learning something than reading for pleasure, but there will still some gems.

Rich Food, Poor Food by Jason and Mira Calton

    My first impression was- this is a fabulous book! It is beautifully laid out with practical information and advice on the current state of food.  They named names- which brands are good, better and very bad.  I brought the book to the grocery store and could find very few of the brands they recommended. That was incredibly disappointing.
Verdict:  Nope. Unless you don't mind grocery shopping online. Most of their recommendations can be ordered that way.

Fun Inc.: Why Gaming Will Dominate the 21st Century by Tom Chatfield

     I have never been into video games, so I thought this book would help me understand.  I really tried to keep an open mind. The author lost me at Chapter 6, which was dedicated to his online game of choice- World of Warcraft. The author did his best to convince me that video games are good. They facilitate learning, create social interactions and generate revenue.  All I have to say to that is so does real life.
Verdict: If you love gaming, but feel guilty about spending so much time online, this book will help you feel better. Game on gamers!

Personal Finance for Dummies by Eric Tyson

    Yes, yes I know I said I need to stop reading these Dummy books, but this one was actually good!  I liked that it covered the logistical things of managing your finances but also the emotions we attach to money.  The chapters were clearly marked, so you could skip around to the ones that most applied to you.
Verdict: This is one (and only, so far) Dummy book I recommend!

Heads in Beds by Jacob Tommsky

    This is a hilarious memoir of a hotel employee's experience.  I've never really liked staying in hotels and this book didn't help, but I will be amused the next time I stay at one. Besides funny stories, he also gives practical tips for how to have a better experience (Hint: tip the front desk for an upgrade or perks).
Verdict:  This is one of the cleverest book I have ever read!  Highly recommend!

How to Quickly Get Started as a Personal Coach by Christian Mickelsen

   My MBA is now 5 years "old" and I feel the need to do something more. Coaching maybe? Well I do have a degree in psychology.  This was a good starter book. It is kinda brilliant the way the author uses this opportunity to promote the Coach Training Program he has developed.
Verdict: I thought it was good. I plan on reading more books on becoming a coach, so not sure how this one will hold up.

Life Coaching: A Manual for Helping Professionals by Davis Ellis

   This book was on the opposite of the continuum, which made it a great contrast to the other life coaching book I read this month.  The author shares his guiding philosophy, as well as providing practical tips for being a life coach. After reading this book, I don't think life coaching is for me, because I like to tell people what to do- that is called consulting :)
Verdict:  This book was a very good read and guide. Would recommend if you are considering doing life coaching.


Articles of the Month:

Lately I've felt like sitting 8 hours a day is crippling me, so this article inspired me to spend less time in chairs.  In fact, I sat on the floor, while writing this post. "Floor Living: Do you spend enough time on the ground?" http://www.marksdailyapple.com/#axzz2MgUTBhMY

Coffee going GMO because of coffee rust- oh no! Better stock up on the Hawaii stuff:
http://www.huffingtonpost.com/2013/03/25/coffee-rust-cenicafe_n_2935249.html

CrossFit Games Open 13.3

     Week 3 and it is a repeat workout from last year!  I remember watching it and thinking that looks like torture. Still I was excited that I had dodged the pull-up bullet yet again and I could do the movements! Well I can't do muscle ups, but that didn't worry me because getting through the wall balls and double-unders in 12 minutes was my main focus.

12 minute AMRAP

150 Wall Balls,  14lbs

90 Double-unders

30 Muscle Ups

     

     Now 150 wall balls is no easy task, they are notorious spirit breakers. So my plan was to do sets of 5- yep 30 sets of 5.My hope was to get that done in time to get some double-unders started and maybe even finish all 90 in the time cap.  This was the first workout that I set a specific goal to accomplish.  The first two workouts contained 75lbs upper body movements, so that was about survival.  This one I felt good about!

     Boy did I underestimate those wall balls. I worked my plan of sets of 5 and felt very good right up til the end. With one minute left, I still had 20 wall balls to go and I knew I was not going to finish the wall balls or get to the double-unders. The only thing that held me through that last minute, was my CrossFit peeps cheering me on, never giving up on me. If it wasn't for them, I have just thrown the ball down in frustration and quit, but I kept going to the last second.  I did my best, but my best was a disappointment.  

     13.3 was a very humbling moment- 138 wall balls, no double-unders.  Accepting my score is hard. I seriously considered re-doing the workout, but decided against it. This is where I am at this moment.  There was a time I could barely do a wall ball without hitting myself, so 138 wall balls to standard is an improvement. But I am not satisfied.  I am going to work, until I get these wall balls down- 150 in less than 12 minutes.   

     A bunch of us are already planning  a wall ball rematch in a month.  That's CrossFitters for you- we don't quit and we don't let each other quit.  The wall  ball and I are going to have lots of quality time together. 

   

     

     

Juicer Recipes for Winter Produce

Last month, I finally got a juicer and it has been a tasty adventure!  I had a case of the winters blahs and decided to give juicing a try.  After a week, I felt increased energy, my skin looked better and my nails were growing like crazy. Nutrients are awesome!

Here are my three favorite recipes using winter produce:

Beets (2), Carrots (2), Apple (1) and Ginger (a small sliver)- the ginger adds a nice tang to this natural energy drink.  This is really the best of winter produce combined.

Mandarin Oranges (5), Carrots (2) and Basil (5 leaves)-  citrus is also in season and the carrots help to mellow out it out, while the basil gives it a fresh taste.

Sweet Potato (1), Carrots (2), and Pineapple (1 cup cubed)- who knew you could juice a sweet potato?  They really do make a good base like carrots, they helped to mellow out the pineapple. 

General tips:

• Use in season veggies and fruit because they will taste the best.  I juiced a tomato, which is not in season in March. Yuck!
• Wash produce very very well.  If not you will taste dirt in your juice.
• Use organic produce, so you don't get the residue of pesticides in your juice.
• Carrots are a wonderful base . They help mellow out the flavor of other veggies and fruits.
• Apples are perfect for sweetening up any juice.
• Try different veggies and fruits.  However, I found that if I don't enjoy them cooked or raw, then I don't enjoy them juiced either-  I am talking about you celery.
• Use different herbs and spices to add a new dimension of flavor.

The juicer is just one more way to enjoy the seasons.  Shopping at the Farmer's Market makes this affordable and ensures the produce is actually in-season.   Next up is Spring and that means peaches, cucumbers and asparagus. I can't wait to try new combinations and flavors! 

If you live in California, this is a great resource for discovering what is in-season:
http://localfoods.about.com/od/searchbyregion/a/CAFruitsVeggies.htm

CrossFit Games Open 13.2

     After last week's workout, there was a lot of excitement and expectation for 13.2. I definitely worked out harder this week, pushing my endurance limits in preparation. And that is a good thing because 13.2 is all about endurance!

10 minute AMRAP

5 Shoulders to Overhead @75 lbs (press, push press or push jerk)

10 Deadlifts @75 lbs

15 Box Jumps

     My first thought was yay I can actually do all of these! This is a workout with classic CrossFit movements.  It seems pretty simple and only 10 minutes, but CrossFit is never ever easy!  This is a cardio challenge- how fast and how hard can you work? 

     Then I starting thinking...again with the 75 lbs!  Deadlifts at that weight is no problem, but getting it overhead is gonna force me to work! Not just physically but mentally, because 75 lbs overhead intimidates me.  Also, box jumps still freak me out a little. It took me 8 months to be able to get on the box and I always fear failing. But I set a goal for myself- at least a 100 points (so a little over 3 rounds).

     To my surprise, I got 160 points (5 complete rounds + push presses+ 5 deadlifts).  Honestly, the 75 lbs overhead was not a problem.  My endurance was my biggest limiting factor. I had to take a lot of rest time, because I wasn't going to pick up that bar until I knew I could get it above me 5 consecutive times.

     The best part of 13.2 was the coaching, cheering and support I received from CrossFit Centurion.  It is not about the best athlete is all about the athlete giving their best and they made me feel like a champion! It is hard to explain, but it is both a very personal and communal experience. Like we all are in this together! Two down and three more to go.

Scarves!

It’s official- I’m a fan of scarves!  I know, I am so far behind on this trend.  My excuse is I grew up in Hawaii, where there is no season or temperature that requires a scarf.  When I moved to “The Mainland”, I had to learn how to wear layers, coats, gloves and boots. But this year, I have finally mastered the scarf.

Here are 6 reasons I love scarves:

1.  Functional fashion.  Scarves keep you warm and serve as an accessory.

2.  Scarves go with almost any outfit- jeans, dresses, shorts, work or play.  There are scarves for every season and occasion.

3.  They allow for a simplified wardrobe.  I can now own a basic (boring) work wardrobe of pants and cardigans and then add in a scarf and look “polished.”

4.  They are fun! Scarves project a sense of playfulness and confidence.

5.  They always “fit.”  In fact, they are great for “fat” days because they cover up or at least distract from my problem areas.

6.  I used to think shoes were the ultimate accessory, but scarves are cheaper and easier to store.

CrossFit Games Open 13.1

     A cuplet of burpees and snatches- two of the most dislike CrossFit movements.  What a way to start off the season?!?!  I actually like burpees and about 2 weeks ago I finally figured out how to snatch decently, so I was excited to do this:

17 minute AMRAP (As Many Reps As Possible)

 

40 Burpees

30 Snatches @45 lbs

30 Burpees

30 Snatches @ 75 lbs

20 Burpees

30 Snatches @100 lbs

10 Burpees

Snatches as many as possible at 120 lbs

Here is a the workout demo video: http://games.crossfit.com/video/open-workout-131-demo

     My plan was to pace myself through the first 100 movements/points ( 40 burpees, 30 snatches @45 lbs, 30 burpees). That would earn me the privilege of attempting the 75 lbs snatches.  I have done 75 lbs before, but in very low volumes and using a full squat. Getting through as many of these as possible before time ran out was my personal challenge. 

     So how did I do? I made it through the first 100 movements as planned.  The burpees-to-bar required you touch a bar at the top and that extra 6 inches was surprisingly exhausting.  At the end of the second round of burpees, I had 4 whole minutes for 75 lbs snatches. I managed to get 4 snatches at 75lbs and let me tell you I worked for those snatches!  The fatigue really took over and those snatches were not pretty, but I got them overhead and locked out.  So my final score was 104.

     I am taking away two very important things from 13.1.  1) I need to step it up at CrossFit. I can't remember the last time I felt that fatigued during a work out. I have been taking it "easy."  I need to push myself harder and keep making progress.  2)  Participating with your box in The Open is truly inspiring. To watch everyone giving it their absolute all, whether they are novices or fire breathers is just amazing.
When it was all said and done, I can honestly say I had fun and I can't wait til next week!

Crossfit Games Open 2013: Goals & Expectations

The CrossFit Open is worldwide fitness competition- five workouts (called WODs) over 5 weeks from March 6 to April 7, 2013.  WODs are posted on Wednesday must be completed by Sunday.  Anyone can enter, even those who don't CrossFit, hence it is called The Open.  Over 100,000 people from around the world are registered for The Open this year- that includes me!

For most of us, it isn't about winning. It is about putting yourself out there and giving it your all.  The workouts are going to hard- really hard!  But CrossFit is always hard. If it is easy, you are doing it wrong.

My only goal is to the complete all 5 workouts to the best of my ability.  I will either finish the workout or keep trying until I hit the timecap.  If there is a skill I can't do (i.e. pull-ups) , I will just try and try until the clock says I can stop trying.  In this case, success is not winning, it is doing.  This is more of a mental than physical challenge for me. I have made so much progress in my physical abilities, but my skills are what they are.  The real test is my mental game- do I have the tenacity and drive to make it through a competition, when the odds are not in my favor?  Someone has to come in last (in the world), that might be me. I am okay with that.  

I am extra fortunate that CrossFitt Centurion (CFC) is a participating affiliate and will be hosting the workouts on Thursday and Saturdays.  CrossFit is about community, just as much it is about competition. So together we will get through this and some of us may even make it to the next round.  Top competitors from each region will move onto The Regionals.  The Regional winners move onto The Games and the winners of The Games are declared "The Fittest People on Earth." 

For me, participating in The Open is scary and exciting!  I watched the workouts last year and thought- I'll never do this! Ha! Never say never! I'll be blogging about my experience over the next 5 weeks.  Two of the Tour de Fit races fall within this time period, so I will be running a 7k and a 5k also!  Wish me luck! 

 

*WOD= Workout Of the Day.  My follow-up post will be titled Open WOD 13.1, 13.2.....
Link to CrossFit Games http://games.crossfit.com/

Super Fast Chicken & Rice Soup

Is it possible to make a soup in 40 minutes?  It is if you know the secret... use a pre-cooked rotisserie chicken.  Cook the rice while you chop up the rest of the ingredients.  Add everything together and you have a fast and easy Chicken & Rice soup.

Ingredients:

6 cups low-sodium chicken broth
1 dried bay leaf
2 medium carrots, peeled and sliced into 1/4-inch pieces
1 Onion chopped
2 gloves of garlic, finely diced
1 cup cooked rice
1 diced cooked rotisserie chicken
Salt and pepper to taste

Preparation: 

In a large stockpot, bring the chicken broth and bay leaf to a boil over medium-high heat.

Add the carrots, onions and garlic and simmer until tender, about 10 minutes.

Add the rice and cook for 5 minutes, stirring occasionally.

Add the chicken and heat through, about 2 to 3 minutes.

 Remove the bay leaf.

Season with salt and pepper.

Based on this recipe: http://www.foodnetwork.com/recipes/giada-de-laurentiis/lemon-chicken-soup-with-spaghetti-recipe/index.html.  I don't use the lemon juice and substitute rice for spaghetti noodles.