Tuesday, March 27, 2007
Monday's CrossFit workout:
800 meter run
50 back extensions
50 GHD sit ups
x 3 rounds for time.
I finished in 26:10:53
pretty good time- the 800's seemed easy for me, except the first round...
Run 6 miles on treadmill at 6am at a 6:45 minute pace....
5 handstand pushups
10 pull ups
25 air squats
How many rounds can you do in 20 minutes ?
I managed to complete 10 rounds, which was pretty good.
The strict Zone must be working. I wanted cereal last night badly, but opted for a 2 block Zone bar as a treat instead...as it was I got in 10 blocks yesterday so i needed the extra 2 block bar for energy for today's workout!!
The handstand pushups are a little tricky for me, but after round 3 I got it down pretty okay, and the pull ups seemed easy. Brendan shot this pic of my back while getting ready to go upside down. He said it looked sexy. That's what I want.....a SEXY, STRONG back. I saw a while ago a picture of somebody's back and they labeled it 'crossfit back' but it didn't really look that strong to me....now THIS is strong!! hee hee....I want to be my heros Nicole, Eva and Annie when I grow up and have muscle like them!! I'm on my way.....
Monday, March 26, 2007
6:00am- Zone bar &coffee with half & half
7:00am- 7.5 mile run outside along beach cliffs..
9:50- 2 eggs hardboiled, 2 t. cashew butter, 1cup strawberries, 1/2 cup blackberries.
11:50- Zone bar 2 t. cashew butter.
3:00- wrap (2 block carb) 2 ounces turkey, 1 ounce cheese (lunchmeat you get a little more of)
5:00- Zone bar (took my son to see TMNT and he had popcorn, soda and candy - I had my Zone bar...proud of me?)
7:15pm- 2 ounces grilled chicken salad with tomatoes. (low on carbs and we were at Seabright Brewery so Ihad to have 4 french fries)
12 block day and I didn't feel as hungry. Went to bed feeling satisfies with the extra fat I am eating and got lots of rest. Brendan saw Dead Silence movie with the girls while I watched TMNT with my son....the girls got scared so bad!!! No popcorn for me and I didn't really miss it either. I am determined!!
6:00am - Zone bar
9:00am- 1 egg, 1 ounce cheese, 1 cup strawberries, 1/2 cup blackberries, 1 1/2 t. peanut butter.
Push Press 80#
weighted pullups at 20#
(was told by a few trainers I looked to lean and needed more fat. I lost 2 pounds and didn't want to do that so i increased my fat blocks to 5 x the normal)
12:00- 4 ounces tofu, 1 small pita with 2 T peanut & cashew butter, spinach & tomatoes
1:00- 3 macademia nuts (extra fat)
3:00- Zone bar
4:00- grande latte ( complete 2 blocker)
4:30- 1 ounce cheese, peanut butter and pita bread
9:00- 2 ounces grilled chicken, 1 cup brussel sprouts, 1 1/4 cups mixed vegetables, 3 french fries (low on carbs so I had a few fries to make up for it)
Roughly 13 blocks today. Since I did a hard workout and lost a total of 3 pounds in 3 days I uped my blocks to 12 -14 blocks a day with extra fat. I feel lean, strong, light on my feet but a little hungry. Hopefully the extra blocks & fat will cure that.....
Thursday, March 22, 2007
5:00am - coffee with 1/2 & 1/2
head to CrossFit to train client
7:15- Zone bar (2 blocks)
9:00am CrossFit Workout: 30 kettlebell swings (35#), 20 bodyweight deadlifts, 50 air squats x2 rounds for time. 1 minute of jumping pullups (got 40 reps) rest 1 minute, 1 minute jumping pullups (got 42) Tabata L-sits mixed with ab mat full sit ups for 30 reps x 2 rounds
10:00- 1 hardboiled egg, 1 ounce cheese, 1 cup strawberries, 1/2 cup blackberries, 6 cashews. Coffee with 1T half & half. (2 blocks)
1:00- 6 cups greens(romain & spinach-raw), 1/4 cup carrots, 1 cup red peppers, 1 ounce cheese, 2 ounces turkey diced, 4 T salad dressing (2 blocks)
3:00- Zone bar (2 blocks)
6:00 track... Run 600 meters at mile pace 400 m recovery, 400 meters faster - 200 m recovery, 300 meters faster- 200 meter recovery, 200 meters faster-200 m recovery, 100 meters faster-400 meters recovery : Repeat 3 times.
7:45- 2 ounces grilled chicken, 2 cups mixed greens, 6 cashews (2 blocks)
1 gallon water consumed during the day.....10 blocks in the Zone.
Hope this helps you all. The picture is of my yummy dinner. It tasted so frickin good after the workout and being up all day since 4:30.
Wednesday, March 21, 2007
Saturday, March 17, 2007
Run outside 7 miles 7:06 pace....to 6:41 pace. 30 second sprint, 30 second off for 1 mile. When I rounded the corner to my house I was DONE. Then I get to CrossFit and this is what we did:
"Fight Gone Bad"
1 minute of work for each of the following exercises. After 1 round is completed you get 1 minute of rest. Repeat for 3 rounds. I decided to do a HEAVY version of FGB, instead of getting high reps, I went for heavy weights and lower numbers.
18 pound wall ball
32 pound kettlebell swings
75 pound push presses (this was the prescribed mens weight)
row for calories.
The push presses were HEAVY but the highest number of reps I got was 17 in 1 minute - so I could have gone heavier and less numbers maybe. My arms and everything are definitely feeling it today!!!
Thursday, March 15, 2007
- 10 snatches 45pounds
- 15 pullups
- 20 thrusters 45 pounds
- x4 rounds
I didn't time myself for this one - just got it done!!
March 9th Workout:
Treadmill Run 6 miles 7:35 tempo pace
400 meter run
21 kettlebell swings
x3 rounds for time...
I finished in 9:59 with only 1 lung working!!! I needed my asthma meds by round 2, but didn't want to stop to get it and screw up my time so i suffered through. I'll revisit this storm soon to see if I can improve on my time at all....
March 7th workout :
- Run 800 meters
- 100 push presses for time 25# dumbells -finished in 9:03
- run 800 meters
- 100 deadlifts for time 25# dumbells - finished in 5:52
This was a hard one - the push presses got SUPER hard SUPER quick!!!
Run 7 miles at 6am 7:05 minute pace held the whole way with 30 seconds on/30 seconds off burts for 1 mile.
10 squat cleans 20# dumbells
15 box jumps
20 walking lunges
How many rounds in 20 minutes ?
I got 7 rounds in (somebody distracted me by talking to me so I lost some valuable time)
It was a great workout in the sun and I got to be trained by my honey so that's always cool!!!
Yesterday Annie, Danielle, Dylan and I went to Burlingame to the LuLuLemon store where we shopped like crazy! In case you have never heard of Lululemon - it's the best athletic wear out there besides Nike!! They have great bright colors (as you can see) and the fabric breathes and hold shape during long hard workouts - AND the clothing makes you look smokin HOT! Brendan gave me his credit card (he must be crazy) and I got this outfit - green cropped pants with side ties, dark green jog bra top and the white running jacket....I LOVE THEM!!!!
After we got back Annie and I did a little workout - 30 second squat hold come up then back down for a total of 4 minutes. Then we did some handstand pushups for 4 minutes. I did GHD sit ups and back extensions.....that was all I had time for before i had to get my kiddos from school. Annie also bought me an AMAZING bag from LuLuLemon that's green and olive and I ADORE IT!!!!! I'll probably take a pic of it and post it so you all can drool like I do over it ;)
Wednesday, March 07, 2007
10 @ 45
5 @ 75
3 @ 95
3 @ 115
3 @ 130
2 @ 140
2 @ 145
1-1-1-1-1-1-1 at 145 each rep.
5 x 5 ring dipps for practice
Run 6 miles on treadmill
Overhead walking lunges at 33 pounds
x 5 rounds for time
(I timed myself but forgot to write it down...it was 13:57 or a little longer than that)
run 800 meters
100 push press for time 25 pounds 9:03 finish time
run 800 meters
100 deadlifts for time 25 pounds 5:57 finish time
Friday, March 02, 2007
Here's the workout :
21 kettlebell swings
2 rope climbs
5 rounds for time
I finished in 11:06
Workout #2 was 100 ab mat sit ups for time
I finished in 6:10 (man my back was sore from the snatch workout yesterday - I'll post that sucker in a minute....
Workout #3 was how many squats can you get in 1 minute. I did 53....I rested a couple times when I should have been moving my ASS to the ground and back up again!! Workout #4 was a 440 meter sprint. I finished first in 1:32. I have NO idea why the board above says that Buff beat me - because he didn't even do the run - Annie ?!
Then I went for a 6.5 mile run and struggled the whole way because my ass and quads were in agony. Oh well. A for effort!!
Oh - Vivian corrected me and said that she actually lost 40 pounds - not 30 - sorry V!!
Thursday workout :
30 snatches for time. I used 33 pounds -I was more concerned with form since I don't do snatches very often.(yes, I can see the pun in there and I am choosing to leave it alone.)
Don't remember my time but I did well. Then we did 250 meter row sprints x4 with a partner. That was fun fun fun!!!
Tomorrow I am doing the WOD from yesterday and see what i can muster up. I plan on killing it and pushing as hard as I can. Getting to bed early and B will be there to cheer me on!!! Wish me luck!!
Thursday, March 01, 2007
On Wednesday this is the workout I gave her :
run for warm up (not timed)
stick stretches - practice deadlift and correct movement.
21 - 15 - 9
deadlift at 135 pounds
jumping ring dipps
Her time was 15:42 and she kicked ASS!!! Brendan and I cheered her on when we noticed that she was close to beating a friends time....she pushed hard and managed to beat his time - cutting it close!!
Afterwards we worked on static hold handstands. She held it for 1:07. Getting into a handstand has been a skill that she was not able to do before being heavier. I -am -proud of you - say I am proud of you!!! Can't wait for tomorrow to train her again!!!