Kelly Frankson DOT COM

For months I have been amazed with the performance of Kelly Moore, a 44 year old 110lb crossfiter who is also a world master Kettlebell champion.  Some of her recent scores include a 650 Crossfit Total, 32 round cindy, 15 round Mary, 9 minute nasty girl, 5 minute Grace, 2:29/2:28/2:28/2:29/2:26 Barbara, 454 guy diane…

But then recently I read what she eats in a typical day and I realized its hard to complain about your performance when others are doing so much more to get to where they are than you are.  Check out what she wrote:

“This week’s typical workday eating looks like this:

At home after WOD:

2 cups green drink
Large spoonful homemade sauerkraut
1 TBSP cod liver oil
1/2 tsp butter oil

At work:

Raw milk kefir drink

Grassfed liverwurst (just discovered this stuff - yum)
Sauerkraut or chutney
1 TBSP salmon oil

Raw milk kefir drink

At home:

Entire bag of leafy green salad with sprouted flax seeds, tomatoes, onions and soaked/dried nuts. Olive, macademia nut or hempseed oil with pepper dressing.
Chunk of grassfed meat or wild caught fish
Homemade pineapple chutney
1 TBSP cod liver oil
1/2 tsp butter oil

****

The green drink is made of homemade coconut water kefir, kale leaves, parsley, homegrown broccoli sprouts, 1/2 an apple , 1/2 a lime and some fresh ginger (all organic) dumped into my VitaMix and blended for one minute.

I make my own sauerkraut and chutneys using raw milk whey to get things brewing successfully. I’ve tried other methods, but this seems to work best and they taste great. I ferment the raw milk kefir with grains - once again, the taste is much better than using the powdered stuff. Sometimes I will make raw milk yogurt instead of kefir for a change.

That’s pretty close to a typical day of eating during workdays. “

We get a tad too much snow in Port Moody for my liking. Check out all the snow around my half dug out car

I gave up on the digging and decided to just go back to bed instead

Three weeks ago I started experimenting with Intermittent Fasting.

Just thought I’d provide a little update.

Overall Im amazed with how well my body has responded to it.  Nutrition is such a difficult area because everybodys bodies responds so differently and what works for one person wont necessarily work for another.

I was in such a habit of eating as soon I get up and every couple hrs between then and when I went to bed, so at first it was tough to go extended periods without food-especially in the morning.  But once I decide to do something, I do it and I’m pretty good at telling my mind to shut up.  I don’t have a problem in the evening, and actually find that I am sleeping better not eating to late at night.

The crazy thing is that after doing it for 3 weeks I can actually feel a difference in how my body processes food.  First off, food tastes Oh so good because I am eating because I want/need to eat not because I “should” be eating.  Secondly, it is like my body is ready for food when I eat and is able to digest it right away.  This ended up being huge the morning of my first competition  when after the weighin I was able to eat a big meal and have it fully digested and be ready to compete and hour later.  And Thirdly my energy levels are up and strength is increasing so it does not seem to have had a negative affect on my performance.

I was 62kg when I started Intermittent Fasting and at the weigh-in on Saturday I was 58.9kgs.  I want to hang out around 59kgs so I can get down to 58kgs for Western Canadians at the end of March, but even after the competitions are over and I no longer need to maintain a weight, I still plan on continuing with Intermitant fasting because of how much better I feel on it. 

Typically people loose weight at the beginning as their bodies become more efficient at processing food and then once the efficiencies are realized the weight begins to stabilize so it will be interesting to see what happens.

Last weekend, Angel, Sack and I went down to florida for an Olifting Certification hosted by Greg Everett of Catalyst Athletics.

It was a great weekend and reconfirmed a lot of what Dan has been telling me.

Greg has a way of saying things very bluntly but in a sophisticated way. You can tell that he is very educated and ensures that no matter what level you are at you will get something out of it.

Highlights for me included:
-Learning how to breath before the split Jerk (aka becomming fat)
-Realizing the purpose of pointing the elbows out to the side when gripping the snatch.
-Picking up coaching queues and progressions for people have problems with early arm bends and getting underneath the bar.
-And meeting some really cool people!

Bellow is a picture of me and Angel receiving our certificates with Serena who is a crossfiter from New York about to do her first O-lifting competition next weekend.

He is holding another one in Portland in June that I would strongly recommend to anyone interested in learning how to improve their o-lifts or their ability to coach them to others.

As Promised here are the videos from the O-lifting comp

-this was my first attempt where I had a tad too much adrenaline running through me, way too much acceleration and couldnt stop the momentum with my arms. Second attempt I overcompensated and shorted it. 

-this is my third attempt at 55kg that I finally made-first attempt was actually a much better snatch (felt weightless and kept it nice and close to my body). Third attempt the bar got out in front of me and I had to jump forward to meet it but I wasnt going to let it drop!.

-I think this is from my 75kg Clean and Jerk. I was pretty happy with my Clean and Jerks, the most solid they have ever felt, and a new max