Workout
CrossFit
Warm up
WOD
7 minute AMRAPS with 3 minute rest between
#1
12 slam ball- 15 lbs
6 toes to bar
#2
12 alternating kb swings- 25 lbs.
6 turkish getups
#3
12 ghd situps
6 pass throughs
warm down- 50 lunges
Food Log:
Breakfast- 1 egg and sausage
Lunch- cobb salad with egg, bacon, chicken
Snack- Lara bar, pb cupcake
Dinner- pecan chicken, broccoli, carrots, cauliflower in cheese sauce, pumpkin cupcake
Wednesday, December 7, 2011
Tuesday, December 6, 2011
Figuring Things Out
So I've been testing my body again lately. Last week I was testing out milk and my body failed miserably. Over the Thanksgiving holidays I pretty much ate what I wanted so by the end of the week I felt like a bloated, fat mess. So on Monday I decided to cut out the gluten and sugar, but keep drinking chocolate milk to see how I felt in 5 days. I picked 5 days because normally 5 days of eating no gluten, no sugar, and no milk has me feeling pretty good and a few pounds lighter. Not this time around, so I'm blaming it on the milk. This week I'm going milk free, and mostly gluten free with a little bit of sugar thrown in so we'll see how I feel on Friday.
Monday, December 5, 2011
Monday, December 5, 2011
Workout
CrossFit
Warm up with high knees, butt kicks, lunges, 10 burpees
Strict Press
3-3-3
65, 70, 75 (2) Fought super hard to get that 2nd one up
WOD
AMRAP in 15 minutes of
10 push press- 65 lbs,
10 box jumps- 20 inches
10 push ups
7 rounds
Food Log:
Breakfast- 1 egg with salsa, 1 sausage patty
Lunch- paleo chicken pot pie
Snack- PBJ Lara Bar
Dinner- Puerto Rican Beef, sugar cookie, 2 gluten free peanut butter dark chocolate chip muffins with dark chocolate frosting
CrossFit
Warm up with high knees, butt kicks, lunges, 10 burpees
Strict Press
3-3-3
65, 70, 75 (2) Fought super hard to get that 2nd one up
WOD
AMRAP in 15 minutes of
10 push press- 65 lbs,
10 box jumps- 20 inches
10 push ups
7 rounds
Food Log:
Breakfast- 1 egg with salsa, 1 sausage patty
Lunch- paleo chicken pot pie
Snack- PBJ Lara Bar
Dinner- Puerto Rican Beef, sugar cookie, 2 gluten free peanut butter dark chocolate chip muffins with dark chocolate frosting
Friday, December 2, 2011
Workout
Running- I ran 6.3ish miles in 59:48ish! Give or take a few seconds. :)
I was so worried about this run and I put it off for a whole week, but I knew I had to do it. I'm not sure if it was because I didn't want to miss CF for a run or if I was worried it would hurt or if I wasn't looking forward to it. I don't know, but man it was a great run!
I started off thinking if I finished in 66 minutes, I'd be happy with that. 11 minutes per mile sounded reasonable (I was going to only do 6 miles). As I started getting ready for the run I started thinking about my goal. Why was I planning on running so slow? I have the endurance to run a much faster pace than 11 min/miles, so why not try and go faster. My body needs to get used to the pounding on the pavement that comes along with running, not the endurance. I figured that 6 miles of pounding, was 6 miles of pounding, whether it was slower or faster. So, I decided to try faster. Even though I was going faster, it was still a pretty comfortable pace. Somewhere along the way I decided to just do the 6.3 and I got to the halfway point at 30:03. At that point I wasn't sure I could keep the pace on the way back. I was afraid everything would start hurting and I'd slow down. I took a 30 second walk break, then started running again. Towards the end I really had to focus on my form because I could feel it going bad since I was getting tired. I ended up finishing the second half in 29:44 and that included the 30 seconds of walking! I was so pumped and still am!
I was afraid I'd be pretty sore the next 2 days, but i wasn't!
So excited and can't wait to go run again!
Running- I ran 6.3ish miles in 59:48ish! Give or take a few seconds. :)
I was so worried about this run and I put it off for a whole week, but I knew I had to do it. I'm not sure if it was because I didn't want to miss CF for a run or if I was worried it would hurt or if I wasn't looking forward to it. I don't know, but man it was a great run!
I started off thinking if I finished in 66 minutes, I'd be happy with that. 11 minutes per mile sounded reasonable (I was going to only do 6 miles). As I started getting ready for the run I started thinking about my goal. Why was I planning on running so slow? I have the endurance to run a much faster pace than 11 min/miles, so why not try and go faster. My body needs to get used to the pounding on the pavement that comes along with running, not the endurance. I figured that 6 miles of pounding, was 6 miles of pounding, whether it was slower or faster. So, I decided to try faster. Even though I was going faster, it was still a pretty comfortable pace. Somewhere along the way I decided to just do the 6.3 and I got to the halfway point at 30:03. At that point I wasn't sure I could keep the pace on the way back. I was afraid everything would start hurting and I'd slow down. I took a 30 second walk break, then started running again. Towards the end I really had to focus on my form because I could feel it going bad since I was getting tired. I ended up finishing the second half in 29:44 and that included the 30 seconds of walking! I was so pumped and still am!
I was afraid I'd be pretty sore the next 2 days, but i wasn't!
So excited and can't wait to go run again!
Thursday, December 1, 2011
Friday, October 28, 2011- forgot to post this
Squat Cleans
3-3-3
75, 85, 90 (2)- could've gotten the third, but it slipped out of my hand on the clean
WOD
time ladder
7 rounds
3-3-3
75, 85, 90 (2)- could've gotten the third, but it slipped out of my hand on the clean
WOD
time ladder
7 rounds
Wednesday, November 30, 2011
Workout
CrossFit
Warm up with bear crawl, high knees, butt kicks, frankensteins
WOD
Tabata with 1 minute rest between each exercise
Kettlebell swings- 35 lbs. (74ish)
Slam ball- 15 lbs. (84ish)
Ring dips- red band (42ish)
Rowing (28ish)
Wall Ball- 14 lbs. (50ish)
Total- 294
CrossFit
Warm up with bear crawl, high knees, butt kicks, frankensteins
WOD
Tabata with 1 minute rest between each exercise
Kettlebell swings- 35 lbs. (74ish)
Slam ball- 15 lbs. (84ish)
Ring dips- red band (42ish)
Rowing (28ish)
Wall Ball- 14 lbs. (50ish)
Total- 294
Tuesday, November 29, 2011
Workout
CrossFit
Warm up with frankensteins, high knees, butt kicks
WOD
Burpee Annie
50-40-30-20-10
Double unders
Sit ups
10 burpees after each set
Time- 11:26
Fastest RX time for the girls. :)
My Annie time without the burpees is 9:30 something I believe. We haven't done Annie in a long time.
Warm down with max dead hang and mountain climbers/russian twists and supermans
CrossFit
Warm up with frankensteins, high knees, butt kicks
WOD
Burpee Annie
50-40-30-20-10
Double unders
Sit ups
10 burpees after each set
Time- 11:26
Fastest RX time for the girls. :)
My Annie time without the burpees is 9:30 something I believe. We haven't done Annie in a long time.
Warm down with max dead hang and mountain climbers/russian twists and supermans
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