Monthly Archives: May 2011

Running out of Gas

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AMRAP 15 Mins:
6 Sumo Deadlift High Pulls (65#)
9 Kettlebell Swings (35#)
12 Box Jumps (small box)

Finished 5 rounds and up to 1 kettlebell swing into the 6th round.

I crashed today. Yep…I was gassed…wiped out…whipped…fizzled…plum tuckered out!

The Sumo Deadlifts went pretty good. My bar would get a little wobbly so when I touched down sometimes one side would hit before the other, but they went alright. The most weight I’ve used for SDHP in the past was 45#. I used 65# today.

The Kettlebell Swings were tough for me today. I think that’s because I hadn’t done them in a while. Right now my lower back is tired, which means my form was probably off as I got into the workout. Gotta try to pay closer attention to that.

After 3 rounds I started doing step ups instead of box jumps just so I’d keep moving. I was wasting too much time trying to catch my breath to do the box jumps. It was pathetic! But, this is my first week into changing my diet again and it was hot, hot, hot. I’m hoping next week will show an improvement, if in fact it is my diet change that was the factor.

Our skill work came after the WOD since Doyle had his baby there and was trying to get a quick workout in. We worked on our Muscle Ups. It had been a while since I’ve done those, but it went pretty well. It took a little bit to get back into the grove of them, but I think I have it down pretty well. Now, the problem is doing the press up after you get into position! I’ve got a long way to go to even dream of doing an actual muscle up!

Today was day 9 of my 30 day Paleo challenge. 21 days to go! I weighed myself today and was back in the 190’s. So, we’ll see if I can get down to the low 90’s at the end of this challenge!

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Don’t Poke the Bear

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WOD:

The Bear Complex:
5 Rounds of 7 reps (55#)
Clean
Front Squat
Push Press
Back Squat
Push Press

Every time you set the bar down between reps you had to do 3 burpees. You can rest as long as needed between rounds.

Today’s WOD wasn’t timed, but I think I finished around 20 minutes. All I have to say is ouch. That was hard. I definitely have bruises on the back of my neck from dropping the bar too heavily to go into the back squats. I also know my squats weren’t probably deep enough toward the last couple of rounds. My front squats really suffer when I get tired and I’m pretty sure that’s because my elbows drop which makes me want to lean forward instead of stay on my heels. That’s definitely something I need to work on. The good news? I didn’t have to do 1 burpee! Yes…

It was 100 degrees here today and I felt quite overheated between the last few rounds. We need a fan just to get air circulation in the gym. I rested more than I cared to between rounds but I did not want to have to put the bar down to do burpees. I think I was the last one done, or at least close to last, but that’s ok.

Yesterday was my weigh in day. I didn’t post the results because I got lazy and was a little miffed at myself. This month is my first gain in the 5 months I’ve been working hard.

4/20/2011 5/25/2011
Body Fat Weight: 69.1 lbs 73.3 lbs
Body Fat %: 35.3% 36.3%
Body H20: 47.1% 46.4%
Bone Mass: 6.9% 6.9%

This really didn’t take me by surprised since I spent all month making poor food choices for the most part. But, it is what it is. I’m not going to dwell on it, especially since I’ve had my eating back under control since Monday. By next month, I should be back down to the 190’s. I’m hoping to be in the 180’s by the time I hit the beach at the end of July. Then, when I get back from there I’ll have two weeks before my marathon training starts. Eek!

Get It, Girl!

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5 Rounds:
15 Front Squats (65#)
10 Knees to Elbows
60 Jump Rope

Owwwww…ch. Today’s workout was tough. I wasn’t sure how much weight to use on the front Squats but 45# was too light so I upped it to 65#. My last couple of rounds of front squats were hard. I wasn’t going as low as I was to begin with, but I didn’t drop the weight.

Now, the jump ropes were not fun! My feet started cramping on the last two rounds. I have a feeling my calves are going to hurt tomorrow! I finished in 15:35. Shane came up to me and asked if I was mad at him, I told him no but I guess I looked pissed when I finished. He then told me “just think you can tell your husband you beat a 14 year old and was doing more weight too!” LOL…not sure that’s something to brag about! This was the same kid from yesterday asking how we were able to lift that much weight. Hahaha…hear me roar!

Friggen Burpees…You Won…This Time

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Oh….what a day, what a day. I knew today’s workout was going to hard when I heard the first thing we were doing was burpees. We did some new stretches today that was kind of nice. Then once the stretching was done we got ready to start the WOD. There were 11 people in class today, which is quite a few for our group. They’re growing!

WOD:
AMRAP 15 Mins
10 Burpees
20 Med Ball Cleans (12#)
200 Meter Run
Finished 2 rounds and up to 17 cleans in 3rd round

My first round of burpees were pretty strong. The med ball cleans were a little awkward to get a rhythm with at first, but into the second round it got a little easier. My second round of burpees weren’t as good as the first. While I’m still not that good at them, I’m slowly getting better the more we do them. I was trying to get my 20 cleans in before time ran out, but I didn’t quite make it. I got to 17…oh well. It was worth a try! After the workout those who wanted to do the strength could do it. I wasn’t going to do it because I had a splitting headache, but I would have been very upset with myself if I hadn’t done it.

Strength:
Push Press
5 (45#) x 5 (55#) x 5 (65#) x 5 (75#) x 5 (85#)

We ended up doing the max of 85#. I had to sit the bar down on the 4th and 5th rep, but I got all 5 done! Tomorrow I’ll have some nice bruising on my neck/collar bones from dropping the bar to heavily on there. Oh well, nothing new there either! After the second round of push presses my headache went away. Woohoo! There were two small guys there (freshmen or sophomores in high school) that I overheard ask Shane “How are they doing that much weight?!” referring to our group of girls. I glanced over and they had a 5# weight and 2.5# weight on each side. Shane told them we had been doing for several months, which seemed to make them feel better. I felt a little bad for them because I know how it feels! However, these are small boys that may not have even hit puberty yet!! Just give it a year and they’ll be lifting a lot more than 85#!!

Everyday Paleo

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A couple of weeks ago, I got a present in the mail from Barnes and Noble (ok, so I bought it for myself, I still enjoy opening them!). I had been patiently waiting for Sarah Fragoso’s Everyday Paleo to be released, so it was a happy day! The first thing that struck me was the fact that the book was much larger than I had anticipated.

The pages are thick and the overall book has a great feel to it. I love heavy books! Plus, with the pages being as stout as they are I’m not as concerned about possibly getting some olive oil or other cooking goods on it. I cracked it open and I have to say, this book is beautiful! If you don’t want to lick the page, there’s something wrong with you! (j/k)

With the book being the size it is, I was expecting a couple of recipes per page, but that’s not the layout. Each recipe has its own page, which is fine but you don’t get as many recipes! They include a picture, which is great. Sometimes I wonder if the dish is supposed to look like it’s done when I’m finished with it!

So, after opening to the middle and looking at the different recipes, I finally flipped back to the beginning and worked my way through the entire book. The start of the book tells Sarah’s story and gives the reader information about the Paleo way of eating. Not too shocking. What did surprise me though, was at the back of the book she includes a 30 day meal plan complete with shopping lists for each week! Too cool!

And wait…there’s even more! If you order right now we’ll throw in some exercises…FOR FREE! How many times have I seen exercise descriptions and explanations in a cookbook? Once…just with this book. The pictures are great because you see the actual progression of the exercise as opposed to just the starting and ending positions.

You may be saying “yeah that’s great, but I never know which ones to put together for a workout. There’s too many choices.” True, and Sarah is kind enough to give you some workout suggestions using the exercises she’s laid out in the book!

All in all, I’m very impressed with this book. I have only made one of the dishes so far, but if someone with my cooking skills can make a tasty meal from this book, I’m sold!

Feelin’ Stronger

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Today was a good day! It was the last CrossFit workout for the week and this Saturday I’ll put in some mileage on a walk, so right now I’m feeling pretty good!

WOD:
21-15-9
Ground to Overhead (65#)
Ring Dips

Finished in 11:00

Prescribed was 75# and I think I could have done that weight, but it would have added quite a bit more time. The 65# got a little heavy at the end, but I wasn’t struggling to get the last few up like I would have been in the past. I’m extremely pleased with how much stronger it appears my upper body is getting. Now…if I could just get the pull ups down! I’m ready to get rid of the black band and graduate to the green, but I have yet to be able to pull my chin above the bar with the green one. However, I think it’ll be coming before too long!

My ring dips leave little to be desired! I’m all over the place. I need to work on keeping the rings close to the body and extending all the way up.

Have a great Friday!!

Asparagus Stuffed Chicken Breast

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I’ve been meaning to write a post about Sarah Fragoso’s Everyday Paleo but I just haven’t had the time yet. Tonight, I decided to make one of the dishes from the book, Asparagus Stuffed Chicken Breast.

One of the things I liked the most about this recipe was how few ingredients there were. I only needed EVOO, organic chicken breasts, asparagus, ham, and toothpicks! Simple enough!

I didn’t want to go through the headache of cooking a ham and cubing it, so I bought some smoked ham in snack packs which worked perfectly for this meal. The only preparation you have to do is blanching the asparagus, which only took a few minutes. I also ran into a problem of the olive oil dripping off the chicken and running onto the counter. Whoops! Nothing that couldn’t be cleaned up. I butterflied the chicken breasts and stuffed them the best I could. I used the toothpicks to hold the chicken together.

Throw it in a preheated oven and let it cook for about 20 minutes (or until well done) and that’s it. No fuss…not much of a mess…and it sure looked yummy!

Just a word of advice, do NOT use colored toothpicks unless you want colorful chicken! I should have known better, but didn’t think about it. The chicken was quite flavorful and moist. The meal turned out much better than I thought it would based on the amount of work that went into it. Even Mike liked it! I highly recommend it for an easy meal.