May 31, 2013

800m run

21 shoulder to overhead @ 135/85#

30 KB walking lunges 55/35#

600m run

15 S2O

20 KB walking lunges

400m run

9 S2O

10 KB walking lunges

*hold KB like a goblet on the walking lunges

 

Time:  20:08 (65 lbs. S2O & 30lb. dumbbell for the lunges)

 

FOOD:

Breakfast - choco. protein shake & banana

Snack - 2 slices of banana bread

Lunch - Chicken burrito

 

 

May 30, 2013

Three rounds for time of:

Run 400 meters
Right arm hang, 15 seconds
Left arm Turkish Get-up, 45/25 pound barbell, 5 reps
Left arm hang, 15 seconds
Right arm Turkish Get-up, 45/25 pound barbell, 5 reps
30 second L-sit hold
  Time:  23:15 (*20 lb. dumbbell for the Turkish Get-ups.)
 After getting home from Crossfit, I had a friend text me who wanted to go for a walk.  The walk was a little over 30 mins. and probably about 2 1/2 miles.


FOOD:
Breakfast - 2 slices of banana bread
Lunch - chicken burrito (left over crockpot fiesta)
Snack - protein shake & 2 choco banana slices
Dinner - turkey sandwich on round grain bread
Water - 10 c.

May 29, 2013

50 double under buy in

21-15-9
deadlifts 185/135
box jumps 24/20

50 double under buy out

Time:  6:18 (With DL of 115 lbs.)
The DU didn't count with the time so I did 300 singles when I got home since the space at the gym was a little crammed today.

FOOD:
Breakfast - Strawberry Greek yogurt
Lunch - Smoked Turkey sandwich on round grain bread, Babybel mini cheese wheel
Snack - 2 choco banana slices, 1c. almond milk & 1 slice banana bread
Dinner - Crockpot Fiesta (aka chicken burrito)  I can't remember where I got this recipe, and there are no pictures to follow, but it is a super yummy, family favorite.
     4-6 chicken breasts
     1 can RoTel (I use mild)
     1 pkg. taco seasoning
     1 can cream of chicken soup
     1 1/2 c. shredded cheese.
Cook on low for 6 hours or high for 4.  Shred chicken with fork after it has cooked and serve on a totilla with shredded lettuce and ranch (if desired)
"Dessert" - strawberries & watermelon and a slice of banana bread (apparently I am a sucker for anything with bananas!)
Water - 9 c.

Challenge - End of Week 3

21-15-9
kettlebell swings 53/35
sit ups

run 200 m after each set

Time:  5:48 Rx

FOOD:

Breakfast - strawberries, watermelon, choco. protein shake & bowl of oatmeal (*plus a granola bar at 4am!  I drank A LOT of water after completing the Murph and since it was late in the evening when I got home I didn't eat anything with it.  At 4 am my stomach woke me up so I had to grab something to eat.  :) ).
Lunch - Sm. Bajio salad with black beans, rice and beef
Dinner - Choco protein shake & apple
Water - 7c.

Measurement Updates:
I took my measurements again this morning and here are the results and comparisons to week 1:

Thigh - 20 1/2" (down 1")
Calf - 13 1/4" (down 1/2")
Chest - 31 1/2" (down 1")
Hips - 32" (down 1 1/2")
Waist - 26 " (down 2 3/4")
Bicep - 10 1/4" (down 1/4")

Total inches lost:  6 1/4"

Weight - 123 lbs.
Total weight lost:  7 lbs.

May 27, 2013

Memorial Day Hero WOD

"Murph"

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.  This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.  Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you've got a twenty pound vest or body armor, wear it.

Okay so seriously...in addition to this killer work out, they wanted us to wear a weighted vest?!?  Are you kidding me?  Needless to say, there was no vest for me!  I also adjusted by using a pull up band and doing hand release push ups throughout.  It was long and it was tough!  But I felt great when it was done!  

Time:  48:13
I broke this work our into sections.  10 pull-ups, 20 push ups and 30 air squats...10 rounds.
(I caught a glimpse of my time after completing my 1st 1600m/1 mile run and it was 8:28...not bad for trying not to speed through it!)

Here are all those crazy enough to take part in the challenge!

FOOD:

Breakfast - strawberry & watermelon, protein shake, 3 slices of bacon & granola bar
Lunch/Dinner - "Cafe Rio" salad...homemade - lettuce, black beans, sauteed peppers (red & yellow) and onions, guacamole, salsa, tomatillo dressing & probably 15-20 chips for dipping.
Water - 10 c.

May 26, 2013

Breakfast - Omlet with red & green peppers, cheese, avacado, ham & salsa
Lunch - (2) slices of turkey, pickle chips, 3...yes 3 cookies (Costco) & 1/2 a Hershey chocolate bar.  Ok it was a total moment of weakness!  Don't judge! LOL
Snack - chocolate protein shake
Dinner - cabbage & ramen salad, strawberries & watermelon, mandarin oranges
Water - 9c.

Exercise....yes it was Sunday and that is always my rest day, but since we were camping, I am going to count my hike as exercising for the day.  Also, with all those cookies I snuck in at lunch time, we are going to chalk today up to a cheat day.  For 3 weeks, I'm not doing too bad to have had only 2 cheat days all along!

May 25, 2013

Breakfast - Protein shake & banana
Lunch - salad, pasta salad, fruit salad, & dutch oven potatoes
Dinner - (2) BBQ chicken tenders, dutch oven potatoes & salad
Snack - (1) graham cracker...instead of a s'more
Water - 10 c.

With 2 reunions today, I didn't have time to practice my 1600m run, but I didn't play in a game of kick ball, which I am totally counting towards exercise on my 6 week challenge!

May 24, 2013

"Jesse"

40 snatches 100/75
40 double unders
40 hang power cleans
40 hand release push ups

Time:  17:27
(Started with 55 lbs. snatch and dropped to 45 lbs. & 65 lbs. HPC.  Also, instead of doing all 40 reps in a row, we split it into 4 rounds with 10 reps each round.  Still hard, but much better!)

FOOD:

Breakfast - (2) slices of banana bread
Snack - (2) choco covered banana slices
Lunch - 4" sub sandwich
Snack - (2) slices of banana bread
Dinner - hotdog & handful of pretzel mix
Water - 10 c.

Challenge - End of Week 2

12 KB swings 70/53
12 Burpees
12 air squats
Run 600 meters
12 chest to bar pull ups
12 toes to bar
12 walking lunges
Run 600 meters

2 rounds

Time:  22:56 
(45 lbs. kettlebell swing and chin to bar aka pull up...as best as I could.)

FOOD:

Breakfast - Greek yogurt
Snack - (1) graham cracker
Lunch - Homemade Cafe Rio salad - lettuce, tomatoes, sweet pork, chicken, cilantro dressing
Snack - Choco protein shake
Dinner - Croissant sandwich with 2 slices of turkey and mayo and mustard
Water - 8 c.

Measurement Updates:
I forgot/didn't have time to do my measurements on Monday, so I took them today.  Here are the results and comparisons from week 1:

Thigh - 20 1/2" (down 1")
Calf - 13 1/4" (down 1/2")
Chest - 32" (down 1/2")
Hips - 33 1/2" (same, but I'm not sure if I measured right from the beginning?!?)
Waist - 27 1/4" (down 1 1/2")
Bicep - 10 1/2" (same)
Total inches lost:  3 1/2" so far...motivation to eat less sugar right there!!

Weight - 123 lbs.
Total weight lost:  7 lbs.

May 22, 2013

"Grace"
30 clean and jerk 135/95

With only 4 1/2 hours of sleep, I couldn't bring myself to go.  I'm hoping to go for a workout tonight.

FOOD:
Breakfast - (2) slices of banana bread
Snack - (1) graham cracker
Lunch - PB & J, Pringles pretzel sticks, fruit leather
Snack - Protein Shake
Dinner - Hamburger
Water - 7 c.

*I was hoping to go run another 1600 to work on my time, but...I didn't.  The wind was blowing too hard and I opted to go to bed early instead.  This is why working out first thing in the morning is so much better to do!

May 21, 2013

"The Curtis"

5 deadlifts 225/185
21 knees to elbow
81 double unders

Time:  9:14 
(115 lbs. on the DL and a total of 243 single jump ropes each round)

FOOD:

Breakfast - (2) slices of banana bread
Snack - (2) graham crackers
Lunch - chicken salad sandwich on round grain bread & Pringle pretzel sticks
Snack - Choco. Protein shake & (1) slice of banana bread
Dinner - chicken salad sandwich on round grain bread (yeah, a bit of a repeat, but I was in a hurry on my way out to a ball game and it was ready for me.  Plus that option seemed better than pizza, which is what my family ate.)
Water - 9 c.

May 20, 2013

AMRAP – 20 minutes

15 Sit-Ups10 Box Jumps 24/20
5 Overhead Squat 95/65
2 Wall Walks

Rounds:  8 + 21 (10 box jumps + 5 OHS + 2 wall walks + 4 sit ups)

I am trying to improve my OHS so I can do better at the end of the challege with "Nancy".  Today I did 55 lbs. with the med. box to squat on.

FOOD:

Breakfast - Chobani Greek yogurt
Snack - graham cracker (1)
Lunch - Chicken salad sandwich on a round grain flat bread & 1 mini Babybel cheese wheel
Snack - Chocolate Protein shake & 1 slice of banana bread
Dinner - (1) chicken strip (baked) with homemade Winger's dipping sauce.
Water - 9 c.

*Tonight I decided to head back to the track to practice my 1600m run.  I was stoked that I was able to shave 13 seconds off my time from last week.  My time was 8:24!!  Hooray!!

May 17, 2013

13 minute AMRAP of:

- 10 Steps KB OH Walking Lunges (Right) 25/15kg
- 200 m Run
- 10 Steps KB OH Walking Lunges (Left) 25/15kg
- 20 Weighted Sit-ups (20/15)

Rounds:  5

FOOD:

Breakfast - Premier Protein shake (chocolate)
Snack -
Lunch - 
Snack - 
Dinner - 
Water - 

May 16, 2013

5 Snatch 95/65
10 Toes To Bar
15 Double Unders

4 Rounds

Time:  11:26  (45 lb. snatch)

FOOD:

Breakfast - chocolate protein shake
Snack - 1 1/2 graham crackers
Lunch - turkey sandwich on rounds flat bread (100 cal) and 1 orange
Snack - 1 c. almond milk
Dinner - BLT on flat bread with 3 dill pickle chips.  My stomach is churning from it too!
Water - 8 c.

May 15, 2013

AMRAP – 15 minutes

Farmer Carry 50 meters (30/20 each side)
20 Deficit Push-Ups
Farmer Carry 50 meters (30/20 each side)
20 Overhead Plate Squats (35/25)

Rounds:  4 1/4 (4 + the first round of a FC)

All the 20 lb. dumbbells were taken so I scaled down the weight and used 15 lbs. and 15 lbs. for the overhead squats.  I don't know if it is being exhausted with the end of the school year here, getting to bed late, or scaling back on my food quantity, but I have beat during the work outs this week!

FOOD:
Breakfast - chocolate protein shake
Snack - handful of grapes
Lunch - turkey and cucumber sandwich on wheat
Snack - handful of grapes, handful of almonds, dark chocolate covered bananas, pringles pretzel sticks
Dinner - 1 hotdog and leftover meat from philly sandwiches.
Water - 9 c.

May 14, 2013

12 mins. AMRAP

10 thrusters (95/75)
10 pull ups
10 sit ups
10 push ups

Rounds:  3 + 10

FOOD:

Breakfast - Greek yogurt
Snack - 2 graham crackers
Lunch - pb and honey sandwich on wheat & granola bar
Snack - 2 slices of apple and a chocolate and banana protein shake
Dinner - turkey and cucumber sandwich on wheat
Snack - 1/2 c. cashews
Water - 9 c.

Challenge - End of Week 1

Today marks the end of week 1 and I have to confess I never thought in a million years I would actually be able to give up sugar for 1 week, but now I am determined to do it the whole way through!  I haven't given up sugar 100% since it is literally found in EVERYTHING!  However, I am not eating (or drinking) the sugary stuff.  In fact the only liquid I have had since beginning the challenge has been water, with the exception of my protein shakes, which are made with a cup of water!

My measurements after 1 week:
Thigh - 21 1/4" (down 1/4")
Calf - 13 1/2 " (down 1/4")
Chest - 32 1/2" (same...that's a bonus!)
Hips - 33 1/2" (same)
Waist - 27 3/4" (down 1")
Bicep - 10 1/2" (same)

Weight: 125 lbs. (down 5 lbs.)

May 13, 2013

WOD:

400m run
30 box jump
30 SDHP (35/53)  (Sumo Deadlift High Pull using kettlebells or dumbbells)

Time:  18:26 Rx

Food:

Breakfast - chocolate with banana protein shake
Snack - 2 graham crackers
Lunch - turkey sandwich on wheat with mayo, mustard and cucumbers
            1/2 an apple
Snack - dark chocolate covered bananas
             1 piece of jerky

Dinner - Philly Beef Sandwiches.  I have made these in bell peppers before and the taste of the pepper was too strong even though I do like bell peppers.  I grilled hotdog buns and then pull the onion, philly beef and cheese on the bread.  (mine without cheese)
Water -

May 12, 2013

REST DAY

Food:
Breakfast - chocolate protein with banana shake
Lunch - turkey sandwich on wheat with mayo, mustard, avacado & cumcumber
Dinner - carne asada
Water - 7 c.

May 11, 2013

Challenge

Run 1600m (1 mile).  Time yourself for speed and see if you can beat that time in 6 weeks at the end of the challenge.

Natalie and I met up at the high school track and ran our mile.
I completed mine in 8:37

After running I came home and worked on double unders for about 30 minutes.  I can get one in, but I can't seem to continue from then.

May 11, 2013

For the challenge:
"Nancy"

400 m run
15 overhead squats 95/65

5 rounds

Time:  16:27 (45 lbs. with the medium box to squat on for stability.) 

FOOD:

Pre-work out - banana
Breakfast - banana & vanilla protein shake
Lunch - turkey sandwich w/ cucumber & avacado
Snack - Dark chocolate covered bananas, (2) pieces of jerky, 1 small slice of Havarti cheese
Dinner - Taco salad at Marv's (minus the shell and Ranch dressing)
Water - 11 c.

May 10, 2013

Today's WOD was suppose to be:

21-15-9

deadlifts 225/185
bar over burpees

BUT...tomorrow is suppose to be the challenge WOD, which last I heard was "the bars of death".  That being said, I didn't want 2 days of DL.  Plus, truth be told, I hate DL.  They are probably the one thing that scare me the most since I am afraid of hurting my back by doing them wrong. 

Anyway...my WOD today was:

3 rounds:

Run 500m
25 sit ups

I didn't time this.  When I was done, I practiced pull ups with the purple band.  I did a total of 15...3 at a time.

FOOD:
Breakfast - oatmeal
Snack - graham cracker
Lunch - taco salad (minus the shell) - hamburger, lettuce, salsa, tomatoes, and a little ranch (It was so good, but man was I sick from eating it!)
snack - apple
Dinner - hot dog 
Dessert - Dole Banana Dippers (dark chocolate covered banana slices 4 pk. 100 calories)
Water - 9 c.

May 9, 2013

20 min AMRAP:

- 10 overhead walking lunges (45/25)
- 10 HR push-ups
- 10 KB swings (53/35)
- 200 m run

Rounds:  7 + 30

FOOD:
breakfast - yogurt
snack - graham cracker, granola bar
lunch - chicken salad sandwich
dinner - chicken salad sandwich
water - 9 c.

I was literally running around all day today.  I would have eaten more had there been more hours in the day, especially an after school snack!  That is my hungriest part of the day!

May 8, 2013

400 m run
20 double unders
10 hang cleans 115/85#

4 rounds

Time:  19:56 
(*I attempted pathetically, to do double unders the whole time and I did 75 lbs. for the hang cleans.)

FOOD:
Breakfast - blueberry Greek yogurt
Snack - 2 graham crackers
Lunch - chicken salad sandwich and Babybel mini cheese wheel
Snack - protein shake
Dinner - left over hamburger corn casserole
Water - 8 c.

May 7, 2013

100 ft Walking lunge
25 Knees to elbows
50 Push-ups
100 Double-unders
25 Overhead squats, 45/65 pounds
50 Sit-ups

Time:  13:23 Rx (with the exception of the push ups.  The first 20 were real, but after that they were hand release, oh and of course, the double unders were 300 singles instead.  Curse those DU!!)


Food Today:
Breakfast - Chobanni Greek Yogurt (strawberry)
Snack - (1) graham cracker
Lunch - chicken salad sandwich and Babybel mini cheese wheel
Dinner - hotdog & 1/2 chicken salad sandwich
Water - 8 c.

Challenge Day 1

My friends from Crossfit had a challenge a few months back.  The challenge involved many different aspects, but the one thing that I couldn't commit myself to do was the diet.  PALEO!  It sounded WAY too restrictive for me.  Paleo consists of meats, veggies, small amounts of fruit, and nuts.  Now I realize this all sounds healthy, like things I should be eating anyway, but my problem is there are few veggies I actually like (oh how I wish I could change that!) and I am not a huge fan of nuts.  I knew I would see results, but only because I would be starving myself.  Plus, can I add that I love chocolate way too much!
Well, my friends are going at it again, and this time I am planning to join in.  Mainly because of one difference...you can come up with your own diet, but you have to stick with it during the 6 week challenge.  Phew!  That means I can eat my Greek yogurt for breakfast and be okay!
Here are the guidelines of the challenge.

Exercise 6 days a week
Drink at least 64 oz. (8 cups) of water
Get at least 7 hours of sleep a night
Paleo (or diet plan) with 1 cheat meal allowed/week

That's it!  Today is Day one and the challenge will last for 6 weeks, meaning the last day will be on June
Everyone put in $10, so I would assume winner takes all from the pot, but I'm really not 100% sure.  Oh and the other thing.  There are two WOD's we are going to record at the beginning and again at the end to see the progress.

Linda (aka "3 bars of death")...sounds thrilling from the title alone!  And a 1600m run, which I am excited for!

MY DIET PLAN:

NO pop
NO caffeine
NO fried foods
NO (very limited) processed food (means better snacking choices)
SMALLER portions

Here are my measurements from Day 1:
Thigh:  21 1/2"
Calf:  13 3/4"
Chest:  32 1/2"
Hips:  33 1/2"
Waist:  28 3/4"
Bicep:  10 1/2"
(All of these are taken from the largest area and flexing if possible, with the exception of waist.)

Weight:  130 lbs.

Food Today:
Breakfast - Chobanni Greek Yogurt (strawberry)
Snack - Babybel mini cheese wheel
Lunch - Salad with raspberry vinaigrette (I even turned down pizza from The Brick Oven for teacher appreciation week!)
Snack - Vanilla protein shake with banana
Dinner - Hamburger & corn casserole with 1/2 slice of homemade wheat bread
Water - 9 c.

May 6, 2013

6 Rounds of:

6 Handstand Push-Ups
6 Box Jumps 30/24
6 Kettlebell Push Presses/arm 53/35

Time:  11:55 (with 25 lbs. push press)

May 3, 2013

10 toes to bar
20 double unders

AMRAP 12 minutes

Rounds:  7 full rounds + 5 toes to bar
(*60 singles/round)

May 2, 2013

"Helen"
400 M Run
21 Kettlebell Swings 53/35
12 Pull Ups
3 Round

Time 12:12 Rx

I am super excited with this performance!  Last night when I looked up the work out, I referred back to my 1st (recorded) Helen time, which was 13:12 and using a 30 lbs. dumbbell.  I knew I wanted to beat that time, but I did an additional 5 lbs. on the dumbbell today so I wasn't sure by how much.  I'll take the 1 minute improvement!

May 1, 2013

Four rounds for time

run 500 m
rest 90 seconds

**aim for a two minute or less time on each round

Time:  11:47
I changed up this work out a bit so there was no rest period.  Each round I ran (lightly) for the 400m, but then tried to sprint for the last 100m.  In between each round, I did 20 sit ups.  Today was my kind of work out!  I always enjoy the cardio, but struggle when it comes to weights.

April 30, 2013

Three rounds, 15-12-and 9 reps, for time of:

135/95 pound Thrusters
45/25 pound weighted Pull-ups

For weighted pull-ups, placing a dumbbell between the legs above crossed ankles works great.

Time:  7:21  (55 lbs. thrusters since my back was really tight and sore from the DL yesterday and assisted pull ups with the band...NO added weight!...are you kidding me?)