Hit a fitness goal this week and that was to make five CrossFit classes in a row. Ideally I would like to do 5 on, 2 off consistently. Of course today (on the 5th day) I am really super sore but I love that feeling. It let’s me know that my body is being challenged and that it is getting stronger. I also broke through some PRs (personal records) so that is another bonus. It’s been an awesome week!
Monday: Warmup was 10 minutes AMRAP 10 sec wobble bench hold, 20 overhead lunges (15 lbs), 5 wobble bench press (63 lbs), max L hold on bar – 100 meter run after each. Skill was 5×10 Wobble bench press (63 lbs). WOD was 1 minute AMRAP x10 with minute rest in between rounds – 5 air squats with DB held out front, 10 situps, 5 burpees.
Below is the wobble bench press…which is just benching a bar with kettlebells on the end, attached with bands. They wobble all over and make it hard to stabilize which works all the muscles in your arms like crazy.
Tuesday: Same warmup as yesterday. Skill was 7×5 wobble bench press (63 lbs) and 2 statue of liberty situps with dumbbell after each set. WOD was 15 minutes AMRAP – 5 high pulls, 10 sumo deadlifts, 5 sumo deadlift high pulls, 200 meter run (20 lb dumbbells).
Wednesday: Typically hump day is the toughest. Warm up was 50 Good Mornings, 100 meter run, 50 Back Squats, 200 meter run, 50 straight leg deadlifts, and a 400 meter run (33 lb bar). WOD was 20-1 Kettlebell Swings, Goblet Squats, and straight leg deadlift. That is 210 reps of each!!! Finished at 33:38.
Thursday: Warm up was 15 minute AMRAP: 5 Wobble stiff leg press (63 lb), 250 meter row, 15 Wobble back squat (63 lb), 250 meter row. WOD was 7 rounds w/one minute rest between rounds: max pushups, situps in 30 sec, air squats in 30 sec, max Stiff leg press w/ db’s (40 lbs). Group mobility with bands for finisher.
I managed to stay consistent on my reps for the WOD except for the pushups. That means if I did 16 situps in 30 seconds in round one I managed to stick it and do 16 situps in round 7 even though by then, I was very tired. This was mental just as much as physical.
Friday: Warm up was same as yesterday (wobble press, back squats (78 lb), and rowing). Skill was 5 minutes air squats, 5 minutes rowing, 3 minutes rack. Strength was 50 statue of liberty situps with dumbbell (20 lb). WOD: Team Fight Gone Bad – 3 person teams – Rotating through one minute stations. 1) wallball 2) Sumo Deadlift High Pull 3) 20″ box jumps 4) Push Press 5) Calorie Row.
My PRs: I increased my push press weight by 18 pounds, my back squat weight by 5, and my calorie row by 5 calories.
We don’t often do desserts in our house. On occasion will we follow up dinner with some homemade sorbet but that is the extent of our dessert making here. Perhaps this is why my kids were uber suspicious when they spied pudding chilling in the fridge. They just KNEW that something had to be “off” with it. Was their spinach blended in? Was it sweetened with fruit juice? All good questions and of course they were hip to my tricks. This pudding was mostly comprised of avocado and yet despite that, it tasted very, very good. It is a sneaky way to add nutrition to a dessert!
Creamy Chocolate Avocado Pudding
4 ripe avocados, peeled
2/3 cup cocoa powder
1/2 cup raw honey
1 cup milk (regular, coconut, or almond)
2 teaspoons vanilla extract
Mix all ingredients in a food processor until super smooth and creamy. Serve immediately or chill for later. So easy, delicious, and fast! Serves 5-6.
As mentioned when I made my Primal Coconut Raspberry Muffins last week I am trying my hardest not to buy LaraBars or any prepacked snack/meal bars anymore. Too much packaging and too much money spent voting for companies that do not share my values. There are some pricier bars I could buy from more ethical companies but those bars would cost upwards of $2.00 a piece. No thanks…and it doesn’t solve the packaging issue.
Well this weekend I found a darn near perfect solution and I am rather excited. These are primal/paleo though peanut butter is not preferred it just happens to be one of the saltiest nut butters and I love the sweet/salty factor. You could make these with any nut butter though and I plan to make some with almond butter this week. They are perfect for eating before CrossFit class and they are super fast to make! My kids also ate them before school today and have some in their lunch boxes.
For this recipe I opted to use raisins instead of dates because they are easier and cheaper. Also because I used a high quality peanut butter with its natural oils and not a creamy, whipped mainstream variety, my cookies were very soft and required refrigeration to harden them up a bit. If you use a harder nut butter (like almond) this is not so much of an issue. If you want salty cookies then use a salted peanut butter.
Tip: To reduce packaging buy as much of this stuff as you can in bulk and in your own bags/jars.
1/2 cup peanut butter (or other nut butter)
2/3 cup raisins
4 T roasted peanuts or other nuts
2 t vanilla
2 T cocoa powder
2 T dark chocolate chips (in the mix – optional)
Dark chocolate chips for on the top
Mix together in a food processor or high powdered blender (Vita-Mix). As seen in the photo I made nests with my cookies but it you have a harder dough or refrigerate it first you can make them into balls and then use a spoon or fork to press down and make an actual cookie shape…your choice. Top with dark chocolate chips. Makes 8 cookies.
Another great “option” would be shredded coconut, which I plan to use for tomorrow’s cookies. Yum!
Fall in Ohio…there is nothing like it. The cool weather sets in and suddenly my crockpot and oven are gong non-stop with muffins, baked apples, beef stew, meatloaf, and anything pumpkin. I also spend as much time as I can outdoors, preferrably with camera. Here are some scenes from the week…
This week and last seemed to be plagued with injuries that put me off my fitness game. Last Thursday I was doing ball slam, box jumps and I jumped off of my box backwards and landed on the medball. I twisted my ankle and fell to the ground but I finished the WOD. My ankle hurt throughout the day but Arnica gel had it feeling good as new by the next day, until I walked 3 miles on it and then it swelled like a tennis ball. Oh well, more Arnica throughout the weekend and it felt great by Monday, even if I had a nasty bruise.
On Monday the warm up was 10 each arm bully band lunges/squats, 10 straight band lunges/squats, max straight pullups, 10 broad jump, squatted pass throughs, 400 meter run, 10 windshield wipers, 20 butterfly situps.The skill was 4 rounds Tabata each: KB swing (26 lb bell), GHD situps, SL push press (30 lbs), SL deadlift highpull with sandbag (30 lbs). WOD was 15 minutes 1 to infinity: situps, pushups, spidey lunges, squats, lunges.
By Monday night my neck was hurting and by 2AM I was in agony. I am not sure what I did to it but I felt like I had been in a car accident and had whiplash. I could barely turn my neck. Lots and lots of Arnica gel!
I skipped Tuesday due to my neck but by Wednesday I felt great. We did the same warm up as Monday followed by the skill which was was 8 rounds Tabata rowing. The WOD was 8 minutes EMOM 100 meter sprint, 1 tire flip (250lbs), 1 burpee. I chose and flipped successfully 8 times a 250 pound tire! Booyah!
Sadly I hurt myself AGAIN though and I am not sure how. My middle finger felt like I jammed it and was bugging me. By the next morning it hurt pretty badly and made closing my fist kinda hard. I also scraped a fair amount of skin off my shins moving floor mats (helping out because our gym is moving down the street). Still made it to class the next day though and oh…Arnica gel is taking care of the finger injury too. I seriously LOVE this stuff!
Anyway yesterday we did the same warm up as the previous days followed by the skill which was 7×3 pushups with 3 second hold and 7×3 wall squats with 2 second hold. The WOD was 100 DB thrusters and a penalty of 20 situps for every time you drop the dumbbells. I used 30 pounds and I did 40 penalty situps. GAWD those thrusters were awful!
Today I opted to rest because my back is bothering me (menstrual issue). I haven’t been taking my magnesium supplements and it really shows. If possible I will hit up another CrossFit class tomorrow.
What has your fitness routine looked like this week?