Well, I got sucked into one more week of pt. Eh, I don't want to talk about it. I actually took a rest day from exercise today but it was a blur of halloween stores and costume searching for me. I did however manage to pick up some classy striped pirate and skull knee highs on my journey today so it wasn't a complete loss. I must be going thru some sort of mid life crisis. Anyway, got the kids costumes out of the way. Only took me 3 hours and 90 random halloween costume sites to find the elusive Rapunzel. Every 6 year old girls dream this year I guess. At least she didn't pick the slutty teen vampire costume.
Not much else to say, busy weekend ahead between two parties tomorrow and my first team mudder training on sunday at 6am. Should be a good day for it at least. Will post the details if I can lift my arms.
Dinner tonight should be another good one, marinated salmon, tomato cucumber olive feta salad. Recipe is on Food Lovers Primal Palate.
Have a good one.
Food Tip: If you eat tuna fish kill the mayo and mix it with guacamole or just crushed avocado and a little lemon, s&p. Avocado is considered a good fat.
Friday, October 14, 2011
Thursday, October 13, 2011
Thank you little lambs everywhere
I made the best freaking tacos last night and they were pretty carb and paleo friendly and loaded with protein. If you are a full on paleoite than you would have to cut out the greek yogurt. They were greek tacos, made with lamb, tzatiki which is shredded cucumber, mint, garlic and greek yogurt, and a tomato cucumber relish in oregano and red wine vinegar and oil. I served them on big green leaf lettuce leaves to cut out the carbs from the tortillas to make it ultra friendly. If you've never had lamb before or are afraid to make it because all you see in your head is cute little fluffy white baby animals, get over it. They are tasty. If you've wanted to try it but just never came across a friendly recipe, this is it. You may have a hard time finding ground lamb. Our local store doesn't carry it all the time. Maybe I just didn't notice it until I actually wanted to buy some that it wasn't always available but after weeks of stalking the meat department with hungry eyes, some packages finally appeared and I grabbed one up faster than a grandma buying a $1 pair of pants at a flea market.
I can't take total credit for the recipe. It came from a link from a link from site I follow FB. Blah, I hate to rely on FB for anything other than reminding me when everyones birthdays are but I guess it has it's perks at times. It's from food network via US Wellness meats. The cook used some fresh grass fed lamikins from US Wellness in his recipe. Now I've always shied away from cooking or eating any animals that may be involved in cute loving children's books. Especially now that I have kids and have to read all those boring lame stories every day. I didn't like the idea of eating something cute. Cows, chickens, pigs and turkeys are not cute. I have no problem sending them to slaughter. But a lamb, deer, or heaven forbid the baby cow, no way. Not until I learned to cook that is. No, I haven't cooked deer, but would love to if I had a reliable hunter that needed to get rid of extra meat. My neighbor when I was a kid used to hunt deer with a bow. A crossbow actually, and it was cool. No he wasn't part native american, just liked the challenge. Anyway, he used to bring them home and hang them, cut open with insides removed and/or falling out from the beams of his carport. Those of you unfamiliar with what a carport is think of it as a garage with one wall. You could park your car under it but most people used it as a porch or a place to store old shit they couldn't part with. After seeing a dead bloody dear hanging from a rope every hunting season you think I would have become a vegetarian. No, that was against Italian law. If I didn't eat sausage and meatballs I would be banished from the family. Not that you really had to twist my arm.
Now that I got side tracked with killing animals my point to the story is... was, lamb, if cooked properly with a great recipe it can make a fabulous meal. Don't be afraid to try something new. Oh and the lettuce wraps are a great way to cut out the extra calories and carbs, just try to get big leaves and bring plenty of napkins to the table.
Recipe: http://www.foodnetwork.com/recipes/jeff-mauro/greek-taco-recipe/index.html
*I subbed the lettuce leaves and did 1/2 the recipe for 2 people. Also, when it says remove the lamb and cook the onions in the fat, drain some of the fat off. It is way too much.
Fingers crossed tonight I have the courage to cut my physical therapist loose.
No breakfast. Lunch after WOD was chicken sausage w/kale, shrooms and raddichio. Dinner will be whole grain spaghetti w/turkey meatballs.
Warmup:
stretching
squats
5x45# front squats
WOD 1:
Tabata Double Unders
8 rounds of 20 seconds, 10 second rest. Only count lowest score.
8, 12, 13, 11, 11, 11, 18, 9 = 8
WOD 2:
Front Squats
2-2-2-2-2-2-2-2-2-2
65-85-95-105-115-120-125-130-135-140#(PR)
*Notes - energy level felt great this morning. du's sucked as usual. Too much pressure tabata style, couldn't find a rhythm at first. Front squats felt great. Should have tried for 145. Beat my previous 1rm of 135. Must have been all the protein last night.
I can't take total credit for the recipe. It came from a link from a link from site I follow FB. Blah, I hate to rely on FB for anything other than reminding me when everyones birthdays are but I guess it has it's perks at times. It's from food network via US Wellness meats. The cook used some fresh grass fed lamikins from US Wellness in his recipe. Now I've always shied away from cooking or eating any animals that may be involved in cute loving children's books. Especially now that I have kids and have to read all those boring lame stories every day. I didn't like the idea of eating something cute. Cows, chickens, pigs and turkeys are not cute. I have no problem sending them to slaughter. But a lamb, deer, or heaven forbid the baby cow, no way. Not until I learned to cook that is. No, I haven't cooked deer, but would love to if I had a reliable hunter that needed to get rid of extra meat. My neighbor when I was a kid used to hunt deer with a bow. A crossbow actually, and it was cool. No he wasn't part native american, just liked the challenge. Anyway, he used to bring them home and hang them, cut open with insides removed and/or falling out from the beams of his carport. Those of you unfamiliar with what a carport is think of it as a garage with one wall. You could park your car under it but most people used it as a porch or a place to store old shit they couldn't part with. After seeing a dead bloody dear hanging from a rope every hunting season you think I would have become a vegetarian. No, that was against Italian law. If I didn't eat sausage and meatballs I would be banished from the family. Not that you really had to twist my arm.
Now that I got side tracked with killing animals my point to the story is... was, lamb, if cooked properly with a great recipe it can make a fabulous meal. Don't be afraid to try something new. Oh and the lettuce wraps are a great way to cut out the extra calories and carbs, just try to get big leaves and bring plenty of napkins to the table.
Recipe: http://www.foodnetwork.com/recipes/jeff-mauro/greek-taco-recipe/index.html
*I subbed the lettuce leaves and did 1/2 the recipe for 2 people. Also, when it says remove the lamb and cook the onions in the fat, drain some of the fat off. It is way too much.
Fingers crossed tonight I have the courage to cut my physical therapist loose.
No breakfast. Lunch after WOD was chicken sausage w/kale, shrooms and raddichio. Dinner will be whole grain spaghetti w/turkey meatballs.
Warmup:
stretching
squats
5x45# front squats
WOD 1:
Tabata Double Unders
8 rounds of 20 seconds, 10 second rest. Only count lowest score.
8, 12, 13, 11, 11, 11, 18, 9 = 8
WOD 2:
Front Squats
2-2-2-2-2-2-2-2-2-2
65-85-95-105-115-120-125-130-135-140#(PR)
*Notes - energy level felt great this morning. du's sucked as usual. Too much pressure tabata style, couldn't find a rhythm at first. Front squats felt great. Should have tried for 145. Beat my previous 1rm of 135. Must have been all the protein last night.
Wednesday, October 12, 2011
I am banged up
For the life of me I can't get the hang of the muscle up. This is a muscle up performed by one of my favorite MMA athletes BJ Penn. The video was done in 2008 and I was surprised by two things, BJ Penn with hair and the fact that he actually struggled to get the 5th. Now, if BJ Penn struggled on this movement how in the hell am I going to ever get this? Anyway, practice practice practice which is what I did today. And I am paying the price. My shoulder is screaming sore right now. Something about the muscle up, I guess in the transition for me since I'm weak at dips, just aggravates my shoulder tremendously. To add insult to injury, literally I guess, I had to do hand stand push ups. I went with progressions today since I was already sore, feet on the weight bench, body in a V position. I almost smashed my face, again, after the first five when my shoulder gave out. Did I stop, nah. Suck it up, regroup and do a few more until I hit 20. Sickness.
The body can only take so much stress before it breaks down. I think thats where I'm at today. Everything is sore. My core is sore from the damn 'rotations' and sit ups with the 20lb medicine ball, my legs are sore from squats, my jaw and neck are sore from catching the wall balls awkwardly (at least I think thats what its from), my chest hurts from bench presses and my upper back from pull ups. Am I complaining though? OK maybe a little, but at least I know it will only last a day... or two, if I don't rest. Side note, as I was posting this I checked my strength schedule because it would be annoying to take a rest day tomorrow when I was supposed to do a workout. That would completely throw me off for the rest of the week and being the control freak I am, I can't have that. Basically what it will come down to is how I feel tomorrow when I wake up. Most cf'ers are used to being a little sore or achey, and most of the time we can get thru it. I'm not stupid about it or 'pigheaded' as its referred to on my xfit forum. I listen to my body and know when I need to rest. That is one of the most important aspects of fitness. Listening to your body, knowing when you can push yourself and when you just need to stop. I always tease about how cf'ers can't stop. Thats not always true, we can stop, we just don't like to.
Don't force yourself to exercise if you're sore or rundown. That will only get you hurt. Sometimes we need to be reminded it is OK to just relax.
No breakfast. Oatmeal w/flax, coconut, walnuts, raw honey and bananas after WOD.
Lunch: turkey, hummus, protein ball, coffee.
Snack: almonds, cereal bar
Dinner: will be greek tacos. Lamb, tomatoes, cucs, tzatziki, lettuce wrap.
warmup:
stretching
squats
jump rope
10xbroomstick snatch practice
Strength: w1/d4
Shoulder Press
warmup: 5x30, 5x40, 5x45#
work: 5x50, 5x60, 7x65#
last set max reps
WOD:
"Meadows"
10 muscle up progressions - w/green band
15 knees to elbows
20 hand stand push up progressions - feet on bench
25 ring rows
30 pull ups (should have been push ups)
8:34 (last time 14 min, but did L sit holds, hspu's and pushups)
*Notes - legs felt heavy, tight even after yoga stretches. Neck tight. Shoulder was hurting on the presses. 65 felt heavy today. Max is 80 so not sure whats up with that. MU progressions suck, couldn't get thru more than 5 hspu progressions at a time, ring rows and pull ups were exhausting. Could no food this am and light dinner last night be it? Had few small pieces of chicken, some spinach and a few parsnips. Slept relatively well.
Health Tip: Make sure you're not taking too many vitamins or supplements. Those of us who are starting to eat healthier, ie more veggies and meats maybe getting enough iron, calcium, b6 etc from our food. Extra vitamins may do you more harm than good. Do some research on what you take vs what you eat. Also try Fitday.com (pretty sure it's free) Log a few days of meals and they will give you a breakdown.
The body can only take so much stress before it breaks down. I think thats where I'm at today. Everything is sore. My core is sore from the damn 'rotations' and sit ups with the 20lb medicine ball, my legs are sore from squats, my jaw and neck are sore from catching the wall balls awkwardly (at least I think thats what its from), my chest hurts from bench presses and my upper back from pull ups. Am I complaining though? OK maybe a little, but at least I know it will only last a day... or two, if I don't rest. Side note, as I was posting this I checked my strength schedule because it would be annoying to take a rest day tomorrow when I was supposed to do a workout. That would completely throw me off for the rest of the week and being the control freak I am, I can't have that. Basically what it will come down to is how I feel tomorrow when I wake up. Most cf'ers are used to being a little sore or achey, and most of the time we can get thru it. I'm not stupid about it or 'pigheaded' as its referred to on my xfit forum. I listen to my body and know when I need to rest. That is one of the most important aspects of fitness. Listening to your body, knowing when you can push yourself and when you just need to stop. I always tease about how cf'ers can't stop. Thats not always true, we can stop, we just don't like to.
Don't force yourself to exercise if you're sore or rundown. That will only get you hurt. Sometimes we need to be reminded it is OK to just relax.
No breakfast. Oatmeal w/flax, coconut, walnuts, raw honey and bananas after WOD.
Lunch: turkey, hummus, protein ball, coffee.
Snack: almonds, cereal bar
Dinner: will be greek tacos. Lamb, tomatoes, cucs, tzatziki, lettuce wrap.
warmup:
stretching
squats
jump rope
10xbroomstick snatch practice
Strength: w1/d4
Shoulder Press
warmup: 5x30, 5x40, 5x45#
work: 5x50, 5x60, 7x65#
last set max reps
WOD:
"Meadows"
10 muscle up progressions - w/green band
15 knees to elbows
20 hand stand push up progressions - feet on bench
25 ring rows
30 pull ups (should have been push ups)
8:34 (last time 14 min, but did L sit holds, hspu's and pushups)
*Notes - legs felt heavy, tight even after yoga stretches. Neck tight. Shoulder was hurting on the presses. 65 felt heavy today. Max is 80 so not sure whats up with that. MU progressions suck, couldn't get thru more than 5 hspu progressions at a time, ring rows and pull ups were exhausting. Could no food this am and light dinner last night be it? Had few small pieces of chicken, some spinach and a few parsnips. Slept relatively well.
Health Tip: Make sure you're not taking too many vitamins or supplements. Those of us who are starting to eat healthier, ie more veggies and meats maybe getting enough iron, calcium, b6 etc from our food. Extra vitamins may do you more harm than good. Do some research on what you take vs what you eat. Also try Fitday.com (pretty sure it's free) Log a few days of meals and they will give you a breakdown.
Tuesday, October 11, 2011
Breaking up is hard to do
I have to break up with my physical therapist. Just the thought of bringing it up to him makes me uneasy. How do I say I think it's time you let me go? Do I go the 'I have too much on my plate and just can't fit it into the schedule anymore' route? What if he says well then we'll do it this day or that day? Do I wimp out and blame it on the orthopedist and tell him Dr X told me I should be done with therapy after this last visit. Which is the truth by the way. I'm seriously stressed about it. I don't like confrontation and avoid it at all costs.
The reason I'm seeing a physical therapist is because I had some shoulder pain that started last year or so. It was so bad I could barely sleep at night so I went to see a physical therapist to see if he could help me out. He immediately thought I had a torn or damaged rotator cuff. The symptoms are exact to what I was feeling. If you don't know anything about rotator cuff injuries, they do not heal themselves. You need surgery to fix a tear. Or you can go without and learn how to manage it through therapy which is what I was basically doing. At least thats what we thought. So over the course of 3 months he taught me how to manage the pain, how to use my back and chest muscles properly without causing stress on the shoulder. He is a CrossFit trainer so he completely understood me when I said I wasn't going to just stop doing what I love. I'll just work around it. So I did. I continued with modified WODs and just kept on going even though there were days I couldn't lift my arm up. I know, sickness. Then I saw the Orthopedist and he told me I don't have a tear, I have adhesive capsulitis. It's basically a bunch of tissue that probably got damaged from overwork or a trauma (possibly a misguided clean, overhead squat or pull up) thats bunched up under my shoulder blade causing pain when I move my arm in certain directions. It's a very odd injury in that it can come on whenever, mainly in women around 40, and it will go away by itself. Without intervention it could take 2 years to completely go away. With proper therapy it could still take quite a few months. That is where I am. I got a steroid shot and now I have a few extra warmup stretches I do every day. My point to all that rambling was that I feel like my therapist has taken me as far as I can go at this point. I've learned all I need to know about how to manage my pain and get on with my workouts. I guess it's hard because he's a nice guy, we have a lot of things in common between CrossFit and cooking... And I think I may be his first client that is under 80 and doesn't have a hip fracture so I think he's happy to torture me with cf style sessions when I'm there. This Thursday should be my last visit if I have the balls to end it that is.
No breakfast. Lunch after WOD was eggs w/beef, peppers tomatoes. Protein ball snack. Coconut water.
warmup:
stretching
squats
jump rope
Strength: week 1, day 3
Back Squats
warmup: 5x60, 5x75, 5x90#
work: 5x95, 5x110, 9x125#
last set max reps
WOD:
Cleans, bar facing burpees
15, 12, 9, 6, 3
45# squat clean
bar facing burpees
9:01 (yay burpees!)
*Notes - Probably could have done more on the 125 squats but was afraid I would get stuck on the squat. Must learn to not be afraid to dump from back. WOD was good, needed to stay under 10 minutes. Burpees unbroken! Next cleans that come up move up to 65. Overall felt good. Steak and veggies last night did the trick. Tonight chicken roaster w/squash and sauteed spinach.
Food Tip: Try unsweetened shredded coconut. NOT that sugary crap in the store. Find a health food store, Trader Joes, Whole Foods or order it online. I add it to everything, oatmeal, deserts, yogurt, paleo friendly 'bread crumbs' for meats. It's a nice little tasty treat.
Monday, October 10, 2011
Functional strength at it's best
Today I was able to move a 200+ pound china cabinet. Obviously empty, but still, by myself across the room on carpet no less! Everyone knows what a pain in the ass it is to move heavy furniture on carpet. Yay CrossFit! I would have never even thought of moving it let alone actually doing it by myself last year. OK, I'll admit, it was pretty stupid. I could have hurt myself. Could have. But I didn't. You know why? Because I know how to lift and move heavy stuff properly by not using my back like most people do, but by using my legs (thanks to all the squats) and my core, (thanks to all the knees to elbows).
CrossFit is all about functional strength. To get you ready for anything. Including a zombie apocalypse. Just sayin. You never know. Why else would they teach you how to climb a rope, carry buckets of heavy stuff, sprint, push a car or run while carrying someone on your back, right? Zombies aren't smart enough to climb up a rope after you. And how about heavy buckets filled with spare water or ammo? Sprinting, come on, you need to run fast or at least faster than your human counterparts. Or maybe you have to push your car to the nearest gas station or a fellow human was injured and you had to carry him or her. But only if they weren't bitten. Be smart. Functional strength. Thats what its about people. Don't know how I transitioned from furniture moving to zombies, maybe its the lack of food today. Monday=fasting day. Maybe I had too much coffee or I'm stoked about the return of 'The Walking Dead' this weekend who knows but I've got a feeling I can outrun a zombie and smash a head in if needbe. Love CrossFit.
No WOD for me today. Back on the horse tomorrow with the strength stuff and a short metcon. Tonight marinated rib eye and sauteed veggie stir fry. NO RICE. NO PASTA. Can't give in and ruin a good fast day.
Side note - the protein ball recipe was from MDA. Didn't want to rip off a good recipe and not give the credit to where it's due.
Exercise tip: When doing squats, remember to sit back on the heels and keep the knees tracking outward not in. Tracking in will cause damage and pain.
CrossFit is all about functional strength. To get you ready for anything. Including a zombie apocalypse. Just sayin. You never know. Why else would they teach you how to climb a rope, carry buckets of heavy stuff, sprint, push a car or run while carrying someone on your back, right? Zombies aren't smart enough to climb up a rope after you. And how about heavy buckets filled with spare water or ammo? Sprinting, come on, you need to run fast or at least faster than your human counterparts. Or maybe you have to push your car to the nearest gas station or a fellow human was injured and you had to carry him or her. But only if they weren't bitten. Be smart. Functional strength. Thats what its about people. Don't know how I transitioned from furniture moving to zombies, maybe its the lack of food today. Monday=fasting day. Maybe I had too much coffee or I'm stoked about the return of 'The Walking Dead' this weekend who knows but I've got a feeling I can outrun a zombie and smash a head in if needbe. Love CrossFit.
No WOD for me today. Back on the horse tomorrow with the strength stuff and a short metcon. Tonight marinated rib eye and sauteed veggie stir fry. NO RICE. NO PASTA. Can't give in and ruin a good fast day.
Side note - the protein ball recipe was from MDA. Didn't want to rip off a good recipe and not give the credit to where it's due.
Exercise tip: When doing squats, remember to sit back on the heels and keep the knees tracking outward not in. Tracking in will cause damage and pain.
Sunday, October 9, 2011
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
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.
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
400m run
mobility stretches
Strength: Deadlifts
warmup: 5x75, 5x95, 3x115#
work: 5x125, 5x140, 5x160, 8x160#(PR)
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
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.
Friday, October 7, 2011
You know it's a good WOD when...
You almost break your nose and are bleeding from being whipped by failed double unders. Todays WOD included wall ball shots. Since I got the new 20# ball for Bob the other day, I decided to use it. Mistake? Maybe. Not that it was heavy per se, but between my arms being shot from the overhead squats and the overall girth of the ball, it certainly didn't make it easy. In the second of four rounds I guess I hesitated just that split second and the ball came down on my forehead/nose, luckily I was able to move a tiny bit so it wasn't a complete face smash. Ok, maybe it was, but at least it didn't hurt. Dynamax 1, Karen 0.
Double unders. The bane of every... OK 90% of CrossFitters existence. I can finally string about 10-15 together but not all the time and certainly not consecutively. For those of you who don't know what a double under is, it's jumping rope but turning the rope two times each time. Yeah, it's hard. It's certainly not for the uncoordinated. It takes a lot of practice. Without practice you get whipped and it hurts like a son of a bitch. I was actually bleeding today since my fails tend to bring the rope either across the top of my left hand or on my left butt cheek. And because I have a wire rope and it's frayed a bit, the sharp metal scratches up my right calf.
Why do we beat ourselves up like that? Because we know it all pays off in the end. Every bloody shin, broken blister and sore muscle is a reminder of how hard you worked. And honestly, what do you expect to gain without hard work and suffering. Exercise should not be easy all the time, if it is you're doing something wrong.
Feeling much better today, mentally and physically. Got back on the horse yesterday with my meals which were scrambled eggs with ham, collard greens, mushrooms and some pico. Some raw almond butter, turkey and greek yogurt. Dinner was tilapia with roasted carrots, peppers, brussel sprouts and tomatoes. All clean, no starch or sugars. What a difference a day makes.
Breakfast: oatmeal w/pb, bananas, walnuts
Warmup:
400m
hip/shoulder mobility
10xbroomstick OHS
squats
WOD (from Pat Sherwood)
4 rounds:
30 double unders
20 overhead squats (75/55) - 45#
15 wall ball
10 burpees
(2-3 minute rest between rounds)
26:42 which includes 7 minutes rest
*Notes - Overhead squats felt good @ 45, don't think I could have done 50 since shoulder was tweaky overhead today. Wall balls were tough, couldn't find a rhythm, ball is wider than other, hard to grip and not used to 20#. Burpees unbroken, OHS broken once @10 in 3rd round only.
Food Tip: Try coconut oil. It's about the same calorie and fat content of EVOO and vegetable oil with the exception of the polyunsaturated and monounsaturated fats, where coconut oil is lower. The difference is the bodies ability to break down the coconut oil, it's easier on our pancreas and better overall for our cholesterol. Google it to get the specifics.
Double unders. The bane of every... OK 90% of CrossFitters existence. I can finally string about 10-15 together but not all the time and certainly not consecutively. For those of you who don't know what a double under is, it's jumping rope but turning the rope two times each time. Yeah, it's hard. It's certainly not for the uncoordinated. It takes a lot of practice. Without practice you get whipped and it hurts like a son of a bitch. I was actually bleeding today since my fails tend to bring the rope either across the top of my left hand or on my left butt cheek. And because I have a wire rope and it's frayed a bit, the sharp metal scratches up my right calf.
Why do we beat ourselves up like that? Because we know it all pays off in the end. Every bloody shin, broken blister and sore muscle is a reminder of how hard you worked. And honestly, what do you expect to gain without hard work and suffering. Exercise should not be easy all the time, if it is you're doing something wrong.
Feeling much better today, mentally and physically. Got back on the horse yesterday with my meals which were scrambled eggs with ham, collard greens, mushrooms and some pico. Some raw almond butter, turkey and greek yogurt. Dinner was tilapia with roasted carrots, peppers, brussel sprouts and tomatoes. All clean, no starch or sugars. What a difference a day makes.
Breakfast: oatmeal w/pb, bananas, walnuts
Warmup:
400m
hip/shoulder mobility
10xbroomstick OHS
squats
WOD (from Pat Sherwood)
4 rounds:
30 double unders
20 overhead squats (75/55) - 45#
15 wall ball
10 burpees
(2-3 minute rest between rounds)
26:42 which includes 7 minutes rest
*Notes - Overhead squats felt good @ 45, don't think I could have done 50 since shoulder was tweaky overhead today. Wall balls were tough, couldn't find a rhythm, ball is wider than other, hard to grip and not used to 20#. Burpees unbroken, OHS broken once @10 in 3rd round only.
Food Tip: Try coconut oil. It's about the same calorie and fat content of EVOO and vegetable oil with the exception of the polyunsaturated and monounsaturated fats, where coconut oil is lower. The difference is the bodies ability to break down the coconut oil, it's easier on our pancreas and better overall for our cholesterol. Google it to get the specifics.
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