Work Out:
CrossFit
Warm up with lunges, butt kicks, frankensteins, knee hugs, push ups on toes
WOD
21-18-15-12-9
Wall ball followed by 6 burpees and 4 turkish get ups (2/2)
Wall ball- 14 lbs.
Turkish get ups- 25 lbs.
Time- 13:59
Warm Down
Tabata slam ball and weighted sit ups
Friday, December 10, 2010
December 8, 2010
Work Out:
CrossFit
Warm up
Push Press
5-5-5
warm up with 55, then 75, 80, 85
WOD
1000 meter row then
21-15-9
Push Press- 55 lbs.
Knees to Elbows
Time- 11:??
CrossFit
Warm up
Push Press
5-5-5
warm up with 55, then 75, 80, 85
WOD
1000 meter row then
21-15-9
Push Press- 55 lbs.
Knees to Elbows
Time- 11:??
Wednesday, December 8, 2010
Perfect Primal Pizza Crust- YUMMY!
The other night I happened to be looking through some recipes on Mark's Daily Apple when I found a video describing the perfect primal pizza crust. I had tried making a grain free pizza crust using almond meal, but it didn't turn out very good, so I was excited to try this recipe. The crust is made of eggplant, grated parmesan cheese, and an egg. Here is the link to the recipe. Scroll down past the video to see the recipe.
December 7, 2010- Train Right, Eat Right, Live Right Challenge WOD
Workout:
CrossFit
Warm up with duck walk, calf stretches, 20 jumping jacks, 20 sit ups, 20 air squats
Challenge WOD
500 meter row
40 air squats
30 anchored sit ups
20 lateral burpees
30 anchored sit ups
40 air squats
500 meter row
Time- 10:09
I improved my time by 51 seconds. Not too bad! I was shooting for 10 minutes, but the row at the end killed me. My legs were on fire and I was out of breath!
17 push ups on toes after work out
Warm down with tabata crossovers.
Food Log:
Breakfast- half a glass of almond milk with sugar free nesquik
Snack- grapes, banana
Lunch- cauliflower mush (was supposed to be rice) with left over buffalo chicken casserole, carrots
Snack- raisins and walnuts
Dinner- chicken salad, sweet potato with bacon, cheese, and sour cream, 1 cake ball
CrossFit
Warm up with duck walk, calf stretches, 20 jumping jacks, 20 sit ups, 20 air squats
Challenge WOD
500 meter row
40 air squats
30 anchored sit ups
20 lateral burpees
30 anchored sit ups
40 air squats
500 meter row
Time- 10:09
I improved my time by 51 seconds. Not too bad! I was shooting for 10 minutes, but the row at the end killed me. My legs were on fire and I was out of breath!
17 push ups on toes after work out
Warm down with tabata crossovers.
Food Log:
Breakfast- half a glass of almond milk with sugar free nesquik
Snack- grapes, banana
Lunch- cauliflower mush (was supposed to be rice) with left over buffalo chicken casserole, carrots
Snack- raisins and walnuts
Dinner- chicken salad, sweet potato with bacon, cheese, and sour cream, 1 cake ball
Tuesday, December 7, 2010
December 3, 2010
Work out:
CrossFit
Warm up
WOD
"Helen"
3 rounds of
2 laps
21 KB swings- 35 lbs.
12 pull ups
Time- 12:30ish
Awesome WOD for me even though I was only able to get at most 4 pull ups in a row. My arms were feeling tired from all the lifting earlier in the week. Still loved this WOD thought. I beat one of our top girls, but I heard she was having a bad day. Still...it felt good! I love WODs with no heavy weights!
CrossFit
Warm up
WOD
"Helen"
3 rounds of
2 laps
21 KB swings- 35 lbs.
12 pull ups
Time- 12:30ish
Awesome WOD for me even though I was only able to get at most 4 pull ups in a row. My arms were feeling tired from all the lifting earlier in the week. Still loved this WOD thought. I beat one of our top girls, but I heard she was having a bad day. Still...it felt good! I love WODs with no heavy weights!
Friday, December 3, 2010
Pull Ups
It's me doing pull ups! These are called kipping pull ups where you are allowed to use momentum to help get yourself up to the bar. It took me about about a year to be able to do more than one at a time. When I first began CrossFit I couldn't even do one. Now I can do about 8 at a time before my hands start to hurt. I did 100 pull ups like this in a workout just the other day! I was so proud of myself. :)
December 3. 2010
Work Out:
CrossFit
Warm up with 3 rounds of 10 air squats, 10 sit ups, 40 jumping jacks
WOD
4 rounds of
40 lunge steps with 25 lb KB and 20 lb dumbell
30 box jumps- 20 inch box
20 KB swings- 35 lbs.
Uneven farmer's carry to the corner of the building- 35 lb KB and 30 lb dumbell
Time- 29:56
I tried a few lunges with the 35 lb KB and 30 lb dumbell before the workout started, but it was tough. I knew there was no way I was going to make it through with those weights, so I dropped down for the lunges. My goal was to finish in under 30 minutes and I really had to hustle on the last bit of the farmer's walk to get it. I was glad that I did!
Food Log:
Breakfast- half a glass of almond milk with sugar free nesquik
Breakfast- 2 scrambled eggs and 3 pieces of bacon
Snack- a few carrots
Lunch- chili and a few carrots
Snack- half a banana
Dinner- Philly Cheesesteak on wheat with bell peppers and jalapenos and pepperjack cheese, potato chips, half a chocolate chip cookie
I was planning to make dinner for myself, but my mom brought me Subway. Maddie ordered my sandwich for me and got it right, so I had to eat it. She was so proud of herself for getting it right! Oh well, at least I didn't have to make dinner and clean up my mess!
CrossFit
Warm up with 3 rounds of 10 air squats, 10 sit ups, 40 jumping jacks
WOD
4 rounds of
40 lunge steps with 25 lb KB and 20 lb dumbell
30 box jumps- 20 inch box
20 KB swings- 35 lbs.
Uneven farmer's carry to the corner of the building- 35 lb KB and 30 lb dumbell
Time- 29:56
I tried a few lunges with the 35 lb KB and 30 lb dumbell before the workout started, but it was tough. I knew there was no way I was going to make it through with those weights, so I dropped down for the lunges. My goal was to finish in under 30 minutes and I really had to hustle on the last bit of the farmer's walk to get it. I was glad that I did!
Food Log:
Breakfast- half a glass of almond milk with sugar free nesquik
Breakfast- 2 scrambled eggs and 3 pieces of bacon
Snack- a few carrots
Lunch- chili and a few carrots
Snack- half a banana
Dinner- Philly Cheesesteak on wheat with bell peppers and jalapenos and pepperjack cheese, potato chips, half a chocolate chip cookie
I was planning to make dinner for myself, but my mom brought me Subway. Maddie ordered my sandwich for me and got it right, so I had to eat it. She was so proud of herself for getting it right! Oh well, at least I didn't have to make dinner and clean up my mess!
Wednesday, December 1, 2010
Hurting Knee
4 things that might be causing my bursitis to flare up:
1. My new shoes.
2. The deadlifts we did on Nov. 15.
3. My horrible diet for the last month.
4. All of the above contributing to the problem.
Either way it hurts and I don’t want it to hurt anymore, so I have a plan.
My plan is to do the following:
Get the inserts into my shoes right away.
Cut out the grains.
Possibly go to the doctor for anti inflammatories.
***A friend reminded me about taking fish oil to reduce inflammation and low and behold, I think it actully might've worked! Before I could even implent my plan I realized my knee was feeling pretty good today and it just so happens I restarted fish oil just the other day! Hmmmm...makes me wonder if there is something to the fish oil thing! I thought for sure it would be killing me today with all that running I did yesterday, but nope. I'm still going to try to get the inserts in and cut out the grains, though!
1. My new shoes.
2. The deadlifts we did on Nov. 15.
3. My horrible diet for the last month.
4. All of the above contributing to the problem.
Either way it hurts and I don’t want it to hurt anymore, so I have a plan.
My plan is to do the following:
Get the inserts into my shoes right away.
Cut out the grains.
Possibly go to the doctor for anti inflammatories.
***A friend reminded me about taking fish oil to reduce inflammation and low and behold, I think it actully might've worked! Before I could even implent my plan I realized my knee was feeling pretty good today and it just so happens I restarted fish oil just the other day! Hmmmm...makes me wonder if there is something to the fish oil thing! I thought for sure it would be killing me today with all that running I did yesterday, but nope. I'm still going to try to get the inserts in and cut out the grains, though!
December 1, 2010
Work Out:
CrossFit
Warm up with lunges, bear crawl, butt kicks, crab walk
Push Press
3-3-3
warm up with 65
85, 90, 95 (2)
I got 2 today! Last 2 times I'd only gotten 1.
WOD
In 20 minutes complete 150 push press doing 5 push ups on the minute every minute.
Push Press- 55 lbs.
Push Ups on knees
Did not finish, got 133.
Food Log:
Breakfast- half a glass almond milk with sugar free nesquik
Breakfast- scrambled egg, 3 pieces of bacon
Snack- pepperoni and cheese, a few grapes
Lunch- chili, a few grapes
Snack- banana, hot dog (no bun)
Dinner- 2 hot dogs with chilic (no buns), 1 chocolate cherry cake ball :(
I wanted to make it until Wednesday with no grains or sugar, but those cake balls were shouting my name. I know better than to keep that stuff around if I don't want to eat it. It was super duper yummy, though!
CrossFit
Warm up with lunges, bear crawl, butt kicks, crab walk
Push Press
3-3-3
warm up with 65
85, 90, 95 (2)
I got 2 today! Last 2 times I'd only gotten 1.
WOD
In 20 minutes complete 150 push press doing 5 push ups on the minute every minute.
Push Press- 55 lbs.
Push Ups on knees
Did not finish, got 133.
Food Log:
Breakfast- half a glass almond milk with sugar free nesquik
Breakfast- scrambled egg, 3 pieces of bacon
Snack- pepperoni and cheese, a few grapes
Lunch- chili, a few grapes
Snack- banana, hot dog (no bun)
Dinner- 2 hot dogs with chilic (no buns), 1 chocolate cherry cake ball :(
I wanted to make it until Wednesday with no grains or sugar, but those cake balls were shouting my name. I know better than to keep that stuff around if I don't want to eat it. It was super duper yummy, though!
November 30, 2010
Work Out:
CrossFit
WOD
Run 7 laps, rest 3 minutes
Run 5 laps, rest 2 minutes
Run 4 laps, rest 1 minute
Run 2 laps, DONE
Total time- 26:32
My knee didn't hurt except for the last lap! Yea!
Food Log:
Breakfast- scrambled egg and 3 pieces of bacon
Snack- pepperoni and cheese
Lunch- tuna and broccoli and carrots
Snack- banana
Dinner- chili with monterrey jack cheese
Snack- half a glass of almond milk with sugar free nesquik and a handful of popcorn
CrossFit
WOD
Run 7 laps, rest 3 minutes
Run 5 laps, rest 2 minutes
Run 4 laps, rest 1 minute
Run 2 laps, DONE
Total time- 26:32
My knee didn't hurt except for the last lap! Yea!
Food Log:
Breakfast- scrambled egg and 3 pieces of bacon
Snack- pepperoni and cheese
Lunch- tuna and broccoli and carrots
Snack- banana
Dinner- chili with monterrey jack cheese
Snack- half a glass of almond milk with sugar free nesquik and a handful of popcorn
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