Quads of fire

Holy squats. I can't be sure but this past week I've done close to 400 squats. Needless to say my legs are feelin the burn and getting down the stairs has proven to be a difficult and painful task at times. And to top it off today I added a mini duathalon which is a bike ride and run. Some days I just can't help myself and today I felt like I had to keep going, even after a strength workout and a short but tough lady metcon. I'm sure in about an hour, I'll be wishing for a nap. Luckily the Cowboys don't play today so it will be a nice relaxing football Sunday for once.

I'm really loving the weekend workouts lately. Bob and I have been coordinating our WODs the past few weekends so we have each other to compete against for a little fun. For me I like having him there to keep me honest, to tell me I'm doing something wrong, or right, to push me when I want to give up. If you've never worked out with anyone, try it, it's very motivating. No one cares what you look like, or smell like or what you're wearing so get over it. IF people do stare it's because they are in awe, unless you do something completely stupid like smack yourself in the face with a wall ball. Because of the Friday night Patron, I wasn't in the mood for a metcon and my legs were so sore but Bob said come on and do some deadlifts with me. Real innocent sounding. OK, I think I can handle that. Little did I know I started a strength training program yesterday. I ended up getting a new PR for my max rep so it was a good workout.

Didn't get a chance to post yesterday since the day just got away from me. I hate those days, I feel like I was busy all day but I don't remember what I did. I do remember my 6 year old doing a 3 round metcon of her own making. She is a tough little kid and I love that she thinks exercise is fun.


Bob found this article on grains and why they are bad for you and why I probably felt like crap the other day.
http://crossfitimpulse.com/why-grains-are-killing-you

Weekend warrior work

Saturday

Warmup:
400m run
mobility stretches

Strength: Deadlifts
warmup: 5x75, 5x95, 3x115#
work: 5x125, 5x140, 5x160, 8x160#(PR)

Last set was max to form failure. Never did more than 5 at that weight. Happy day.

Tire WOD:
25m overhead press
25m squat and pull

Sunday

Warmup:
400m
stretching
20 sit up and throw w/20# med ball
20 rotations w/20# med ball

Strength: Bench press
warmup: 5x35, 5x40, 5x45#
work: 5x50, 5x55, 19x60#
Last set was max reps.

WOD:
"Cindy"
AMRAP in 10 minutes:
5 pull ups
10 push ups
15 squats

7 rounds + 5 pull ups + 10 push ups

Cashout:
5 mile bike ride
1 mile run (about 9 min)

*Notes - bench press felt good, light weight today, just need practice overall. Still shaky. Pull ups were all blue band assisted. Run was tough, legs were toast. Needed more water.

Recipe: Protein balls.

1/2 cup walnuts, almonds, cashews (whatever nuts you have, even pumpkin seeds)
1/2 cup flax seed meal (optional)
7-8 pitted dates
1 tbsp Coconut crystals (optional)
1 tbsp ground coffee (optional, but awesome)
1-2 tbsp unsweetened cocoa powder
1/4 cup unsweetened shredded coconut
2-3 tbsp coconut oil

Blend nuts and flax in a food processor until finely ground and remove from bowl. Chop dates until small chunks then add the nut mix back in, add coffee, coconut crystals, cocoa powder, shredded coconut and pulse to mix.

Pour mix into a medium bowl and add coconut oil and mix with hands. Squish together to make balls. You can roll them in additional cocoa or shredded coconut. Put in fridge for a while to firm up. Store in fridge. You can basically add anything you want to this, but the idea is healthy and no grains or processed sugars.