July 2012
11 posts
3 tags
June 2012
30 posts
2 tags
2 tags
6/27/12 WOD
Ugh. I swear for the last 2 weeks straight every WOD has burpees in it. Will I ever get a break??? Anywhoo, here was tonight’s workout.
STRENGTH
3 Max Rep Deadlift
I was so excited because I moved up 20 pounds! Woot-Woot! 75 pounds today and with good form!
WOD
10 deadlifts (@75% max - so I used 55 pounds)
15 burpees
20 walking lunges
3 rounds - 10 minute cap
I really...
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6/25/12 WOD and Dinner
I am still really sore from “Hope” on Saturday and I really didn’t want to go in tonight. And for as much as I hate running I went in hoping we’d run because my arms are still like jello. Lucky for me it was a Box Benchmark WOD today that involved running, yay! But the joke was on me because the other half of it was push-ups - boo!
“150 push or run”
25...
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Participated in CrossFit for "Hope" this weekend
Saturday was the big day! I went in the 2pm heat and got 155 reps! My goal was 100 - whoa! The HOPE workout was:
Burpees
Power Snatch
Box Jumps
Thrusters
Pull-ups
3 Rounds - 1 minute at each station and you rotate through. 1 minute rest between rounds. Today my arms are still sore, LOL. I raised $823 in donations and our entire box raised over $10,000! All proceeds go to St. Jude’s...
2 tags
6/20/12 WOD
Oh Nancy, you kill me… So tonight’s WOD was a benchmark WOD named “Nancy”. Is there some reason they name some after girls? Is it to make it sound easier than it is? Who knows. Anyway, tonight went like this:
STRENGTH
5 Snatch Balance
5 Overhead Squats
4 rounds
WOD
NANCY
400 meter run
15 overhead squats
5 rounds for time
My time: 24:31
So I was upped from a...
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6/18/12 WOD
Ah, another Monday night class. This time the hubby is away on a business trip all week, so both coaches were like “Where’s the hubby?”. I said “In Baltimore”. They said “Well, that’s no excuse - you tell him we said he had to do 150 burpees in his hotel room”. LOL - gotta love CF coaches!
So today we didn’t do any Oly lifting, but...
2 tags
6/15/12 WOD
Ahhh…another Friday night 8pm CrossFit class.
Strength
5x5 Snatch Balance
5x5 Deadlift ONLY TEMPO
60 second rest
4 rounds
WOD
Tonight we began to work on our Box Cardio benchmarks. So there are 7 to complete and we had to choose 3 tonight. The rest we’ll finish up during next week. They are:
400m run
800m run
1 mile run
2 minutes Double-Unders
2 minutes Burpees
500m...
2 tags
6/13/12 WOD
Another exhausting 8pm CrossFit class. Wow. I thought Monday was pushing myself, but tonight I really went to another level mentally. It was kind of exciting.
First I hit several Power Snatches in the “sweet spot”. That moment when your technique is flawless and you’re power driving from the hips and the barbell just floats up over your head. Ah! That’s how...
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Lamb Bolognese (Paleo version)
So I’m like a crazy Cooking Channel addict and watch pretty much every show on that network and Food network. My absolute favorite celebrity chef’s, you know, the ones that I record and save absolutely every episode on my DVR, are:
Nadia G’s Bitchin’ Kitchen - because she’s a total cooking bad-a$$ and super hilarious. I actually want to hang out with her in real...
2 tags
6/11/12 WOD
So I was too tired last night to even post the WOD. The 8pm class I’m actually liking since I can just shower, watch a little TV and fall into bed.
Strength:
High Bar Back Squat 20RM
So, we worked on the back squat and in particular at a weight to do a 20 rep max, without having to put the bar down to rest. You could rest it in the rack position but that was it. Normally I do 45...
3 tags
Buffalo Ribeye, Covington Sweet Potato & Garlicky...
So dinner tonight is listed above, but I wanted to include the recipe for the Steak & Garlicky Swiss Chard since I’m a chard-addict. This comes from the Summer issue of Fine Cooking Cook Fresh magazine. I used a buffalo ribeye, grassfed, but you can use any kind of sirloin steak.
**sweet potato has cinnamon on it - LOL - I know it looks gross in the pic**
2 pound sirloin steak
...
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6/8/12 WOD
So tonight was nice because it was Friday night at 8pm and there were only 3 of us in class, and the hubby was 1 of them. So instead we used the time to really work on some Olympic lifts. For me it was the power snatch and the deadlift. I was working with 35 pounds and doing lots of slow reps with 3 second holds at the bottom of the move. It was great to have so much one-on-one coaching. I...
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6/6/12 WOD
Woot-Woot! Hero WOD today! The poor hubby though, LOL, his first real workout and it’s the hardest type WOD. He did good at his scaled level and did 8 rounds. I saw the board and really didn’t think I was going to actually be able to finish in the time cap. So mentally I said to myself I’d shoot for 8 rounds. Check it out!
“HOLBROOK” 10 rounds - 30 minute cap
...
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Awesome Dinner!!!
So we had a small dinner party tonight and like I’ve said before, it’s a great opportunity to expose people to some amazing paleo/primal/clean eating foods and recipes that they’re not used to eating.
Tonight’s dinner was a grilled steak and asparagus salad with hoisin vinaigrette, Okinawan sweet potatoes with lime butter (recipe HERE) and a rhubarb berry mixture with...
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6/4/12 WOD
Well, it was interesting going to an 8pm class. I actually kind of like it since I’m tired afterwards and now I can just shower and go to bed. The hubby had his first meeting (yay!) and was really impressed with the whole concept of CrossFit and meeting the coaches. They had him work on form for push-ups and squats. He kept saying how much he sucked and the coach warned him that when...
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6/1/12 WOD
Went in still sore from those crazy lunges and squats on Wednesday and I could totally notice I couldn’t get as low in my squats during the lifts. Ugh.
Strength
3 rounds - 5 of each lift
Round 1 with PVC pipe
Round 2 with weighted PVC pipe
Round 3 with barbell, no added weights
Deadlift
Squat Clean
Push Jerk
Overhead Squat
Push Jerk (behind the head)
WOD
“MAX IT...
