Thursday, November 28, 2013

I forgot this one!

Turkey Trot with Maddie and Fatty.

Time- 36:18 for Maddie, 36:21 for me

Sunday, January 19, 2014- Aramco Houston Half

Running- 13. 1 miles in 2:57ish.

Ran with Tehya from KSR.  Great experience!

Tuesday, January 14, 2014

Workout

CrossFit

Warm up

Front Squat
5 rep max
65, 75, 85, 95

WOD
6 rounds of
200 meter run
4 front squat- 75 lbs.
6 pull ups
TIme- 12 ish

Saturday, January 11, 2014

KSR- ran 8 miles

Thursday, January 9, 2014

Workout

CrossFit

WOD
Baby Judah
2 rounds of
13 turkish get ups
13 weighted step ups- 16 inch box
13 left windmills
13 right windmills
13 left kb swings
13 right kb swings
13 left windmills
13 right windmills
13 weighted step ups- 16 inch box
Time- 22:14
KB weight- 26 lbs.

After CF- Ran about 1.5 miles in 16:27 (from CF to HK to dead end back to CF); from HK to dead end to CF took 10:42 (about 1 mile)
Rowed 750 meters- about 3:35

Food Log
Breakfast- small glass of chocolate almond milk, banana pancakes
Lunch- sweet potato, ham and cheese sandwich with mir whip on gf bread, organic tortilla chips, cup of 100 cal wholly guac
Snack- banana, popcorn
After wkout- smoothie- chocolate almond milk, ice, banana, scoop of pb, chocolate protein powder, handful of spinach
Dinner- mole chicken enchiladas, rice, beans, chips, guacamole, salsa, small glass of chocolate almond milk
Middle of night- small glass of chocolate almond milk

Wednesday, January 8, 2014

Food Log
Breakfast- small glass of chocolate almond milk, banana panackes, 2 ag farms sausages
Lunch- chicken cacc with zucchini noodles
Snack- banana, popcorn, almond crackers, 2 slices of ham, a few pieces of cubed cheese
Dinner- popcorn, vegetable beef stew, small glass of chocolate almond milk

Tuesday, January 7, 2014

Workout

CrossFit

Warm up

WOD
2000 meter row
Time- 8:52

then, untimed
20-15-10-15-20 lunges
15-10-5-10-15 strict pull ups- blue and red band

At home with Maddie
3 sets of 20 strict press- 15 lbs.

Food log-
Breakfast- 1 cup of choc almond milk, 2 Peanut butter muffins, 2 AG farms pork sausage
Lunch- hot dog, hb chili, sweet pot bun
Snack- banana
Post WOD- chocolate protein shake
Dinner- chicken cacciatore with zucchini noodles

Today marks day 1 of 30 of NO refined sugar, NO gluten!

Monday, January 6, 2014

Workout

CrossFit

Warm up

Deadlift- 2 rep max
75- 10
95- 7
115- 5
135- 3
145- 2
165- 2

WOD
AMRAP in 15 minutes of
9 deadlifts- 100 lbs
12 hand release push ups
15 box jumps- 20 inch
Total- 6+9

Friday, January 3, 2014

Workout

CrossFit

Warm up

WOD
500 meter row
50 kb swings- 25 lbs.
40 db snatch- 20 lbs
20 burpees
40 db snatch
50 kb swings
500 meter row
Time- ??

RXd was 35/30

Thursday, January 2, 2014

Workout

CrossFit

Warm up

Back Squat
20 minutes to find 3 rep max
45, 75, 85, 95 (5), 105, 95 (5), 95 (7)

WOD
15, 12, 9
Back squats
pull ups (supposed to be chest to bar, i did regular)
Time- 6:45

Tuesday, December 31, 2013

Workout

KSR Tuesday workout

2 laps around parking lot
high skip, 25 jumping jacks, run back
lateral run, 25 squats, run back
lateral run, 15 push ups, run back
run backwards, 10 plank break downs, run back

Run a little less than 1.5 miles at little faster pace.

Monday, December 30, 2013

Workout

CrossFit
10-8-6-4-2
Right arm kb snatch
Right arm front rack squats with kb
Right arm kb swings
Left arm kb snatch
Left arm front rack squats with kb
Left arm kb swings
KB- 25 lbs

Saturday, December 28, 2013

Workout

Running- KSR- 11 miles

Friday, December 27, 2013

Workout

CrossFit

Warm up

Front Squat
20 minutes to find 3 rep max
Got up to 85 lbs then dropped down and did some more reps at a lower weight.

WOD
1000 meter row then
5 rounds of 7 front squats- 55 lbs.
10 leg raises (supposed to be toes to bar)- couldn't do them because of cut on hand