Booyah! I finally made it to four CrossFit classes in a week. Every week it seemed that something came up and kept me from the goal of doing at least four but this week I made it happen.
Monday – Warm-up was 200 meter run, shoulder exercises in group circle, 200 meter run, hip exercises in group circle, various planks, squats, spidey lunges, mountain climbers, and dynamic burpees. WOD #1 was 5 rounds Kettlebell Thrusters (30 pound bell) and 2 rounds max rep Goblet Squats (30 pound bell). I did 45 of them. Meh. WOD #2 was 6 rounds of 10 Kettlebell Swings, Kettebell Push Press (Left arm), 15 meter Kettlebell Walk (Left Arm extended above head), Kettlebell Push Press (right arm), Kettlebell Walk (right arm) – 30 pound bell. Mobility and foam rollers to finish.
Tuesday – Warmup: 1000 meter run and 1000 meter row. WOD #1 was 5 rounds of 5 tire flips (150 pound tire) and 10 tire jumps. WOD #2 was 15 tire flips and 500 meter run. WOD #3 was 5 rounds of 5 pushups, 10 squats, and 15 situps.
Wednesday – Warmup was an 800 meter run. WOD #1 was 3 rounds of 10 toes to rope and 100 meter shuffle. WOD #2 was 8 rounds Tabata squats. WOD #3 was 12 minute AMRAP – 2 pushups, 2 ring rows, burpee, and 200 meter run. Increase pushups and ring rows by 2 with every new round.
Thursday – Warm up was 400 meter run, group shoulder exercises, and pushups. WOD #1 was 7×5 max weight floor press (I did 85 lbs). WOD #2 was 16 rounds alternating Tabata Burpees and DB Push Press (40 pounds).
It was an awesome week. I love tire flipping even if I did go light on the weight. I typically go 200 pounds but it was a large class that day and it was either go with 150 pounds or go double. I opted not to throw my back out. I also LOVED the floor presses, which are like bench presses but without the bench. My arms are still sore, three days later.
Friday-Sunday I chilled at my parent’s house. Now I am home doing laundry and packing for my trip to the Big Apple. I do plan to workout two days of the five that I am there so I won’t be totally slacking. My performance will be a question mark though since the evenings before each workout will no doubt be filled with parties and adult drinks.
How were your workouts this week?
* I’m one of 30 bloggers participating in the 12-week Go Green, Get Fit Challenge as part of the EcoMom Alliance Sustain YourSelf™ Program presented by PlanetShoes.com. This is my week seven update, you can read about week six here.
Saw this fun blog post on the Carrots N Cake blog (which I love) and decided to create my own A to Z list of all the simple things in life that make it so fun and delicious.
A – Apples. Slice them and serve with peanut butter or chop them up and stick them in a meatloaf. I eagerly await apple season every year when we pick bushels of delicious apples.
B – Books bring me such great happiness. I love to learn with non-fiction books but also love to be transported to new worlds and experiences through the lens of fictional characters. Just read For Darkness Shows the Stars and it was AMAZING!
C – CrossFit is my fave way to stay fit and strong. Once you start and get over the initial shock to your system, you become addicted to it.
D – DVR. Watch programs when I want and no commercials.
E – Exercise. “Exercise gives you endorphins. Endorphins make you happy. Happy people just don’t shoot their husbands”. – Legally Blonde
F – Family & Friends. They make life worth living.
G – Grass. Love walking on it with bare toes.
H – Halloween – My fave holiday.
I – The Internet. Every day we can learn new things and make new connections. Technology has it down side but it has some amazing benefits.
J – Jeni’s Ice Cream. Oh yeah. We are lucky ducks to live so close to what has been honored as America’s best ice cream by the Food Network.
K – Kettlebells. I use them at the gym, I use them at home, and I wear a tiny one around my neck. Yeah, I love them.
L – Local foods. I love the local foods scene here in Ohio and it is one of the reasons why I hesitate to move elsewhere. Local foods mean so much to our health and our environment.
M – Movies. What can I say? I just love the silver screen and always have. Last week I saw Spiderman and Magic Magic (twice). ;) What shall I see this week?
I am on a protein shake roll lately. This is my third this week. After today’s CrossFit class I made the green monster you see below.
Made with coconut milk, protein powder, Superior Greens powder, some frozen peaches/cherries, and some ice cubes. Yes, that is a pickle jar. ;)
I also had a Cocomo Joe bar. It is paleo and made with nuts, coconut, fruit, chia seeds, and other ingredients like maca root, all organic. My hubby really likes them but I think they are just “okay”. I am pretty sure the maca root tastes like to soap to my palate. The Cocomo Corn, however, is to die for. I rarely eat corn on a paleo diet but once in awhile I have some kettle corn or caramel corn and and you can’t go wrong with this organic popcorn sweetened with coconut sugar. Yum!!! If you have a weakness for kettle corn like I do, try it now…
I’m one of 30 bloggers participating in the 12-week Go Green, Get Fit Challenge as part of the EcoMom Alliance Sustain YourSelf™ Program presented by PlanetShoes.com. This is my week three update, you can read about week two here.
As I expected week two was not very structured. A trip midweek messed up my workout schedule and I ate too many sweets, non paleo foods, and had too many alcoholic drinks (Whiskey Sour) at dinner parties but I did end up walking lots so that is a plus. Anyway…
On Monday’s CrossFit class the warm up was 8 minutes EMOM: Burpees, Squats, and Hollow Situps. Skill was 5 rounds of 10 GHD hip extensions and 10 Kettlebell Swings (overhead – 25lbs). WOD was 4 rounds: 5 Kettlbell Swings (25lbs), 10 Dumbbell Floor Press (40 lbs), and 200 meter run.
Tuesday’s warm up was 2 rounds each, 50 meters each: run, high knees skip, backwards run, shuffle, lunges, reverse over the gate. WOD #1 was 6 minutes AMRAP 100 meter farmer carry, down and back plank walk, 200 meter run. WOD #2 was two rounds ring rows and pushups starting at 2 going up by two every set, four minutes. WOD #3 was 6 minutes AMRAP 20 weighted box steps, 40 sprinters, 40 mountain climbers. WOD #4 was a 800 meter timed run. I did this class with my hubby! That was fun!
After that workout I scarfed down some bacon and scrambled cheesy eggs and took a quick shower before I boarded a plane to Detroit. I fully planned on working out at the hotel gym while there and even brought workout clothes but the schedule for the Ford #GoFurther event I was there to attend ended up being too tight for that.
On the first evening there though I walked up and down the stairs of the Ford Field where the Lions play. That was a good leg workout since my legs still felt like jelly from all the running that morning.
There was lots of walking on day two and three as well. Plus it was really fun to hang out with some other Go Green, Get Fit Challenge participants too. Below from left to right is Diane of Big Green Purse, Stephanie from Good Girl Gone Green, me in the middle, Shane of Environmental Booty, and Anna of Green Talk. Many thanks to Shane for the photo.
When I got home from this whirlwind trip I decided to take a few days to get the house settled before I sprang back into CrossFit. We also had a new bed delivered on Saturday so we had lots of furniture rearranging to do and thanks to the wild parties my husband must have thrown while I was gone I had a messy house to clean. I scrubbed baseboards, cleaned carpets, downsized closets, etc. You would have thought I was nesting!
I started this week off right with CrossFit class and I hope to do that for the next two days so that I can take a few off for the 4th of July holiday. It might be another week short of structured exercise but it won’t be inactive for sure!
It is hot on the tail of one of my first timed and judged workouts (this past Thursday). It was a killer, especially since I am still not 100% after my recent cold (still congested and coughing) but it has really made me want to up my game. The workout rotated through 5 different exercises:
The idea is to do as many reps as possible within the span of one minute and then switch immediately to the next exercise (5 minutes of grueling work total). After all 5 were done we rested for one minute and then repeated this two more times, trying not to let our reps fall. You add up all your reps and your total is your score. I got a score of 205 and was pretty happy with that since I was still feeling puny and I was one of the only women (out of eight) who used the prescribed weight of 45 pounds. Most of the other women grabbed 35 pound barbells or lighter. They got more reps than me on the scoreboard but I lifted heavier weights.
After all was said and done I was VERY close to puking, which is a badge of honor in CrossFit but one I would rather not win truth be told. At any rate I am writing all this down so I can compare my score at a later date.
There was another killer workout today to get this challenge started right. Not sure if my huffing and puffing was the result of heavier weights or STILL being a little “off” after being sick. Warm up was 2 rounds sprints, high knees, butt kicks, shuffles, carioca, and high kicks. It was so muggy outside that this was no fun at all. CrossFit in the summer is turning out to be a bitch!
Skill/Strength was 5 rounds of 10 back squats (pictured above and demonstrated below) followed by band shuffles, going heavier after each round. I got up to 75 pounds of weight which bests my previous back squat weight by 5 pounds. I may have gone heavier but I had a partner and she was not able to lift heavier than 55 pounds so adding and removing weights after each set got to be too much of a pain for the time we had. I finished the last of 5 rounds at 55 pounds.
The WOD (workout of the day) was 21-15-9 goblet squats, Kettlebell swings (over the head), and situps. You rotate through each exercise for 21 reps, start over and do 15 reps of each, then 9 reps of each on the third round. My time was 5:50 and I used a 25 pound Kettlebell.
Also got to thinking today that I should get some dumbbells and kettlebells for home use. I have been so busy lately that most weeks I am only getting to CrossFit class three times a week and swimming class once. This week will be the same since I am involved in a community garage sale later this week AND I am bartering web work in exchange for child care when I am in Detroit next week. All of it is three counties away and I am not driving that far to attend a CrossFit class. If I had more home equipment I could print out the workouts and do them at home (or at my mom’s house) on really busy weeks. Something to consider…