CF Saturday

Today I took advantage of the free workouts (yes that was plural) that Crossfit Central offered. This began with an 8am workout followed by a 9am Kettlebell workout THEN an 11am olympic workshop with Big Mike. Anyways the 8am workout went as followed:

4 rounds with 1min running clock at each station:
SDHP with KB
Box Jumps
Pull Ups
Lunges with 25# plate OH

On the last round we were suppose to count our reps. I did 435. Don't ask me how much of each I did because I just counted reps. It was nice to have an old friend now CF coach, Jen Cardella, by the pull up station to push me. This workout was a good one...even being as cold as it was I still sweated and got my heart rate up!

The 9am workout was a kettlebell workout. We broke up into teams of 3 and started at a station and rotated through the stations:

push ups
KB Swings (american and or russian)
Rope
200m Run
KB SQ Clean

We had 90 seconds at each station. 2 people could work at a time on the push ups, KB swing and KB SQ Clean while one rest. Then we each had 30 seconds at the rope then all 3 ran the 200m. I think the hardest part was figuring out who was going to work when. If you were tired then you might still have to keep going because someone on your team is worse off than you. I had a great team....Chris, JDawg and KP (me)! On the last round we were instructed to count our reps. We came in 2nd with 255 total reps!

The last event was an Olympic Lift workshope. We started off with trigger point. If you haven't ever used this...OMG...it hurt! Honestly I have never used it until today. OUCH! We just did our legs and WOW...I was tight. I knew I was tight but this just proved it. I'm horrible about this but this is something I need to do almost every...at least foam roll. WOW! After the trigger point we started working with our PVC pipes on hang clean, power clean, hang power clean, snatch clean, snatch power clean and hang snatch. Talk about mouth full. We ran through the proper form a zillion times with the PVC pipes then we picked up some weights. The workshop lasted about an hour and half. I think I benefited form it especially since we have to do the hang clean for our benchmarks.

Breakfast:
2 egg whites
1.5c grapes
1T almond butter

Snack:
2c strawberries
3 almonds
Americano with a tad of steamed soy

Lunch:
Chef Salad...all paleo!

Snack:
Almond butter

Dinner: This is one of my favorite meals!
1 egg and 1 egg white
1c butternut squach (olive oil, salt and pepper to season)
1/2 avacado

WAY to many coco balls...which I told myself NO more of...I'm done with yummy coco balls...

Friday

1.29.10
This workout took place at 8:30am. After our dynamic workout we set up for the following EPOC workout #1:
2 min max crunches/situps - 74 reps
2 min rest
2 min max push ups - 76reps
2 min rest
2 mile run = 14:25
0.25mi @ 8.3
0.25mi @ 8.4
0.5mi @ 8.5
0.25mi @ 8.4
0.5mi @ 8.5
0.25mi @ 8.6

This is an Army PT Test (all levels). We did our crunches on a mat on the floor. I just went through them. It sucked but what else is new. As for the push ups I'm afraid I wasn't going low enough. I would do 5, break, 5 break, 5 break...all the way till the end then I did 1 extra. However they were all on my toes :)! The 2 mile run was fast...way faster then what I normally run. But it is good for me so I would do it again and I would go faster...especially if Melisa was right there next to me!

As for the food log on this day...I didn't do good at writing it down....

Thursday

1.28.10
I began the day with my 5:30am workout which I LOVE so much! Today went as followed:

21-15-9 (reps)
Ab Mat Crunches
OHSQ 95/65# (squatting with a bar overhead)
superman (back extensions)
Blurpees
Box Jumps (22")

This means you go through the list and do everything 21 times, then 15 times then 9 times. I did 55# for my OHSQ because I'm VERY nervous about having weight over my head. However after we were all done, Pam, Melisa and I worked on OHSQ with 65#...we so should have done 65#. My time would have been slower than 10:40 but I would have put up more weight. Oh well it is done, I know for the future. Now for my food log:
Pre Breakfast (because my alarm goes off at 4:30am)
1 boiled egg

Breakfast:
2 egg whites
1 apple
1/4 of a cantaloupe
1/2 avacado

Snack:
1 boiled egg
1/4 cantaloupe
3 almonds

Lunch:
3.2oz almond crusted chicken
2c cauliflower
1c kale
1/4c salsa

snack:
1 boiled egg
1c strawberries
6 almonds

dinner:
3.5 meat (chicken and steak)
2c lettuce
2c kale
1c strawberries
almond butter
cashews (waaaaay to many)

Wed. 1.27.10

Okay I know behind but I'm going to catch you up! Today Melisa and I did the EPOC Workout #3 (elite level) workout which was:

100 dumbell snatches for time
men 55lbs/women 35lbs

This workout was rough...typical CF workout. Dynamic warmup then we grabbed our dumbells and headed to an open area. 5 reps with one hand, 5 reps with the other...back and forth all the way to 100. At the end it was my legs that hurt, not my shoulder/back/arms/etc. I'll tell you what...my first snatch I was off balance and BAM on the back of the neck. All I could do was reset and redo the rep. When I finished in 5:50 I had a nice bruise on my right arm. Then sadly after a discussion with Lisa the next day we found out we didn't squat low enough. You snatch, full squat and stand up with the weight. The stand up is the finish position. I thought about redoing the workout and actually considered it but then I realized how much my legs hurt, WOW! LOL!

After that workout we practiced some hang cleans because we have to do them for the benchmark workout. They went as followed:
5 @ 65#
5 @ 75#
5 @ 85#
5 @ 95# (my weight for the benchmark)

these didn't feel to bad. I was pretty impressed with them actually! I think I will be able to improve my benchmark time.

Well since I haven't been doing this I decided to give start putting my food log on here if I can remember. You can't have one without the other if you want to make improvements. You have to have nurition AND exercise. As most you know I have been following a paleo style of eating. So far so good. According to Melisa day 29th will be a habit. I started on Jan. 8th. Okay here it goes (FYI I REALLY need to go to HEB):
Breakfast:
1 egg
1 apple
almond butter

Snack:
1 apple dipped in almond butter

Lunch: Jason's Deli with the parents
I ate salad bar with all paleo stuff

Snack:
mixed nuts

Dinner:
almond crusted fish
2c veggies

Then I introduced mom to paleo coco balls: which I ate to many.
1.5c pitted dates
2c slivered almonds (or walnuts)
3-4T of all natural coco
I added pro power
I have also added goji (sp?) berries!
about 4-6oz of water

Put it all in the food processer, roll into balls and enjoy!
Okay so that was a BAD example of how to eat paleo....better next time!

Tuesday 1.26.10

This workout was interesting. I had to modify one part of it but before I go into that the workout is as follows:
5 rounds for time
400m run
12 HSPU (Handstand Push Ups)
10 K to E (knee to elbow)

This means after our warm up we began our workout. This was a perfect workout for Melisa and Me...she pushed me during the run and then I pushed her during the weights! I don't like to modify my workouts but I had to on this the handstand push ups. Since I cannot do the full deal I did the modify version for me with my knees on the box to create a handstand push ups. ugh. The best part was I was hauling it in for the last 400m (thank goodness) and I could hear Melisa coming up. She was POUNDING some pavement, so I tried to pound harder...nope LOL! Her and her little bad ass self passed me. LOL! I ran in finished the workout in 15:50!

I went on to teach a Pedal n' Pump class where I only participated in the cycle class then coach the "pump" part. Made for a good day!

Short and Sweet

Due to our upcoming workouts this week, we decided to take it easy today. The weather is BEAUTIFUL!!! Therefore Duke and I met Melisa at townlake and did the 3.??mile loop (I'm not sure what it is). To our suprise when we got done we both thought "humm that was fast" prob because there was alot of distractions going on. Or we are making progress and we just flew through it. I discovered that Duker doesn't like bikes or strollers with runners...interesting! I came home and took a quick nap now up doing housework because the parents are coming tomorrow! Tomorrow will be another 5:30am-er...can't wait!

"Gaudy 'n Grace" stays paleo!

Saturday morning Melisa and I got up had a nice clean paleo breakfast (eggs, fruit, paleo muffin, bacon...yummm). We got ready and headed to my church, Wesley UMC, to attend a ladies luncheon called "Gaudy in Grace", guest speaker Marty Sholars who was WONDERFUL! If you ever get a chance to go see her, DO IT! To make this luncheon happen ladies of the church offered to decorate and host tables where they could invite their friends to sit at their table. Lunch was served by Wesley Men who did an AMAZING job. We sat at my mom and Nancy's table which was decorated Mardi Gras...and it was AWESOME! They went over the top in "gaudy". As Nancy said it was border line gaudy and trashy. I LOVED it! They did a great job a promoting the event which was a success! Top right is a picture of Melisa, Mom and Me...yes she did wear that thing on her head and her boa the whole time and a pair of mardi gras glasses and beads. Next to it is a picture of Melisa and me wearing our table decorations they provided. Anyways...the luncheon was our our newest and hardest challenge. As you can see above this is what we were served, Turkey keish (HUGE slice), salad with feta and grapes. Oh and don't forget the cheesecake pie. This picture really doesn't do it justice, it looked good. It doesn't have the smell or the people around you eating with smiles on their faces. Thank goodness Melisa threw 2 boiled eggs in my purse. The boiled eggs were added for protein since we were not eating the turkey keish. We pushed the keish aside and text my dad who was a server and asked him to bring us more salad. He brought us more salad and grapes! This worked! We were able to eat paleo and like 5% zone (thanks the the feta which is more of a protein than a fat). Remember we did allow ourself 10% zone for situations like this. We finished our salad and believe it or not the pie didn't even tempt us! CRAZY...I NEVER turn down pie! LOL! We enjoyed our lunch and didn't even cheat! PERFECT! That was a tough challenge but we accepted it and won!