Trained alone today and did the Elysium WOD
Warm up: Crossfit Warm-up x 2, Burgener Warm-up, 400 m run
Strength: power clean 3x3 Must be tap and go. Bar cannot rest on the ground. Got 85 lbs x 3, 95 lbs x3, 105 lbs x3. That's a 3 rep PR since last time I failed the last two reps--yeah!
Met-con: For Time
30 Kettle-bell swings (1.5 men/ 1 pood women)
30 Burpees
20 Kettle-bell swings
20 Burpees
10 Kettle-bell swings
10 Burpees
**Took me 8:11. This was harder than I thought it would be but that is usually the case.
Facts:
1. Pood: Russian measure used for kettlebells; common ones: 1 pood =36 lbs; 1.5 pood = 54 lbs; 2 pood = 72 lbs. Approx db equivalents are 35, 55, 70
2. CF Warm-up is 10 of each:
Overhead Squat with broomstick
Sit-up
Back-extension
Pull-up
Push up or dip
3. Burgerner Warm-up
4/27/10 WOD (work out of the day)
Trained alone
2 mile cycle sprints at level 16
15 push ups
4 rounds for time...took me 18:05 mis. I'm a little disappointed in this time. I did this same workout a few weeks ago and only beat that time by 43 seconds. I was hoping to shave off a few minutes--next time.
2 mile cycle sprints at level 16
15 push ups
4 rounds for time...took me 18:05 mis. I'm a little disappointed in this time. I did this same workout a few weeks ago and only beat that time by 43 seconds. I was hoping to shave off a few minutes--next time.
4/26/10 WOD "Angie"
Trained with a friend before teaching the 5 and 6 p.m. Elysium classes tonight
Well after another "planned" cheat day turned weekend full of indulgences like chocolate, soft cheeses and crackers, pancakes and Chinese food, I feel awesome. I now KNOW I prefer to be healthy most of the time and save those indiscretions for rare occasions.
Needless to say, the workout today was a rough one due to sugar overload, etc.
Heavy: Front squat 3x3. Got 115 lbs x 3, 135 lbs x 3, 145 lbs x 3
Met-con (metabolic conditioning): "Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time. Complete all reps of each exercise before moving to the next.
**Took me 22:05 as Rxd. Big improvement from my last time of 22:15 using the green band on the pull ups. I ripped my hand again half way through the pull ups so I'll take a pull break for a few days.
Well after another "planned" cheat day turned weekend full of indulgences like chocolate, soft cheeses and crackers, pancakes and Chinese food, I feel awesome. I now KNOW I prefer to be healthy most of the time and save those indiscretions for rare occasions.
Needless to say, the workout today was a rough one due to sugar overload, etc.
Heavy: Front squat 3x3. Got 115 lbs x 3, 135 lbs x 3, 145 lbs x 3
Met-con (metabolic conditioning): "Angie"
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Squats
For Time. Complete all reps of each exercise before moving to the next.
**Took me 22:05 as Rxd. Big improvement from my last time of 22:15 using the green band on the pull ups. I ripped my hand again half way through the pull ups so I'll take a pull break for a few days.
Paleo Diet - week 3
Well so far it has been pretty good. I have had a two planned 'cheat meals' which were totally worth it despite the sugar hang over which immediately followed. Last night was one of two near separate spontaneous indulgences but I was able to overcome the urge with help of a friend and a yummy fruit-shake substitute. During this month of strict Paleo, I have allowed milk in my coffee and yesterday I decided to allow all dairy back in slowly. I am trying to create a realistic lifestyle change that I can stick with. I love cheese and yogurt so I wont go crazy, just add them back in slowly.
Good luck for those of you who are committed. I have to say I really feel great, there is a difference between feeling sick from food and feeling consistently great for three weeks. Let me know how you're doing.
Good luck for those of you who are committed. I have to say I really feel great, there is a difference between feeling sick from food and feeling consistently great for three weeks. Let me know how you're doing.
4/22/10 WOD (work out of the day)
Trained with the 6 p.m. Elysium class tonight
Warm-up: Foam roll quads, glutes & adducters. Then CF warm up
Strength/Skill: Handstand push ups & hand stand holds
Met-Con: As Many Rounds as Possible (AMRAP) in 15 minutes
10 Parrelet pass throughs
10 Knee to elbows (K2E)
I completed 4 rounds and 4 pass throughs
Video on pass throughs
Warm-up: Foam roll quads, glutes & adducters. Then CF warm up
Strength/Skill: Handstand push ups & hand stand holds
Met-Con: As Many Rounds as Possible (AMRAP) in 15 minutes
10 Parrelet pass throughs
10 Knee to elbows (K2E)
I completed 4 rounds and 4 pass throughs
Video on pass throughs
Push-up & Dip Pass Through Demo from crossfitoneworld on Vimeo.
">4/21/10 WOD
Trained with a friend this morning
Warm-up: CrossFit Warm up
Strength: Push press 3x3. Got 75 lbs x 3, 85 lbs x 3, 95 lbs x 3
Met-Con: As many rounds as possible (AMRAP) in 15 minutes
-15 deadlifts (135 men/95 women)
-walking lunges (2 times across and back the gym floor or about 13 lunges one way)
Got a total of 4 rounds plus 15 deads and 1/4 lunges. Bummed with this score. The deads were harder than I thought.
Warm-up: CrossFit Warm up
Strength: Push press 3x3. Got 75 lbs x 3, 85 lbs x 3, 95 lbs x 3
Met-Con: As many rounds as possible (AMRAP) in 15 minutes
-15 deadlifts (135 men/95 women)
-walking lunges (2 times across and back the gym floor or about 13 lunges one way)
Got a total of 4 rounds plus 15 deads and 1/4 lunges. Bummed with this score. The deads were harder than I thought.
4/20/10 WOD
Trained with a friend today
Warmup: 10 pull ups; 10 dips; 10 overhead squats with PVC; 10 knee to elbows; 10 light KB swings; 500 m row
Strength: thrusters 3x3. Got 75x3, 85x3, 95x3
Metcon: AMRAP (as many rounds as possible) 15 min of-
3 front squats (clean up from the floor each round), 95 lb
6 dips from 20 in box
12 box jumps on 20 in box
Completed 11 rounds plus 3 front squats
Warmup: 10 pull ups; 10 dips; 10 overhead squats with PVC; 10 knee to elbows; 10 light KB swings; 500 m row
Strength: thrusters 3x3. Got 75x3, 85x3, 95x3
Metcon: AMRAP (as many rounds as possible) 15 min of-
3 front squats (clean up from the floor each round), 95 lb
6 dips from 20 in box
12 box jumps on 20 in box
Completed 11 rounds plus 3 front squats
4/19/10 WOD
Trained alone before teaching the 5 and 6 p.m. Elysium classes tonight
Heavy only today:
Front squat for a one rep max PR. Got up to 145 lbs which is a 20 lb PR since 1/29/10--yeah!
Heavy only today:
Front squat for a one rep max PR. Got up to 145 lbs which is a 20 lb PR since 1/29/10--yeah!
4/18/10 WOD
Taught a class for the San Diego International Mom's Group (I'm a member) and then trained myself with Ben and David at Elysium. Had a great time with the group as my own mom and aunt were there too.
Met-con (metabolic conditioning):
50 push ups
400 m run
50 burpees
400 m run
50 box jumps on 24 in box
Finished in about 14 mins. Will work on strength tomorrow...looking forward to it :-)
Met-con (metabolic conditioning):
50 push ups
400 m run
50 burpees
400 m run
50 box jumps on 24 in box
Finished in about 14 mins. Will work on strength tomorrow...looking forward to it :-)
4/17/10 WOD
Trained alone today
Met-con - Did three rounds for time:
2 mile sprint bike ride at resistance level 16
20 push ups
Took me 19:04. Felt good to get a quick work out in while Marlie napped then off to the airport to pick up my mom for her birthday...
We also had a great time cheering on the athletes at Elysium's fundraiser afterwards: http://www.crossfitelysium.com/index.php?option=com_content&view=article&id=107:robert-lovi-academy-fundraiser&catid=1:wods&Itemid=3
Met-con - Did three rounds for time:
2 mile sprint bike ride at resistance level 16
20 push ups
Took me 19:04. Felt good to get a quick work out in while Marlie napped then off to the airport to pick up my mom for her birthday...
We also had a great time cheering on the athletes at Elysium's fundraiser afterwards: http://www.crossfitelysium.com/index.php?option=com_content&view=article&id=107:robert-lovi-academy-fundraiser&catid=1:wods&Itemid=3
4/15/10 WOD tabata
Warmup: CrossFit warmup x 1
Skill: accumulate 1 min of L-sit/ball up.
Strength: back squat 3 x 3 reps: 123 lbs/ 133 lbs/ 143 lbs
Met-con: tabata mash-up of pull ups and box jump, 24in. I ripped my hand on the pull ups the last round and only did two. Total score was 131. Was trying to get at least 145.
"The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score."
Skill: accumulate 1 min of L-sit/ball up.
Strength: back squat 3 x 3 reps: 123 lbs/ 133 lbs/ 143 lbs
Met-con: tabata mash-up of pull ups and box jump, 24in. I ripped my hand on the pull ups the last round and only did two. Total score was 131. Was trying to get at least 145.
"The Tabata protocol is a high-intensity training regimen that produces remarkable results. A Tabata workout (also called a Tabata sequence) is an interval training cycle of 20 seconds of maximum intensity exercise, followed by 10 seconds of rest, repeated without pause 8 times for a total of four minutes. In a group context, you can keep score by counting how many lifts/jumps/whatever you do in each of the 20 second rounds. The round with the smallest number is your score."
4/13/10 WOD "Isabel"
Warmup: Burgener Warmup for snatch with PVC and empty bar
Skill: snatch with light weights. Work the form and discussion points.
Met-con: "Isabel"
30 snatches for time, 135 men/95lb women. I fought this weight for the first five reps and finally gave in once I go into a rythm. This was hard but good. Got two PRs (personal records) today, one for "Isabel" and one for the snatch for 10 lbs (old PR was 85 lbs)!!!
**Competed this wod in 11:10. Feeling good and sore now.** VIDEO
Thanks Leon and Paul (and Ben for staying w/ Marls while I went to the gym).
4/12/10 WOD
Trained with a friend before teaching the 5 and 6 p.m. Elysium classes tonight
Warm up: Crossfit warm up x 2 and 400 m run
Met-con: team ladder wod part 2-
Teams of two. Athlete A does 12 pull ups then athlete B does 12 squat cleans at 65 lbs. A then does 11 pulls then B does 11 cleans. Continue until A is down to 1 pull up and B is on 1 clean. Athlete A then does 12 cleans, B does 12 pull ups. The rep structure looks like-
12-12-11-11.......1-1.
Only 1 teammate works at a time and there is no rest between moving to the other exercise.
Trained with a friend today. We completed this WOD in 25:20. The cleans were exhausting but overall this was a good fun workout.
Warm up: Crossfit warm up x 2 and 400 m run
Met-con: team ladder wod part 2-
Teams of two. Athlete A does 12 pull ups then athlete B does 12 squat cleans at 65 lbs. A then does 11 pulls then B does 11 cleans. Continue until A is down to 1 pull up and B is on 1 clean. Athlete A then does 12 cleans, B does 12 pull ups. The rep structure looks like-
12-12-11-11.......1-1.
Only 1 teammate works at a time and there is no rest between moving to the other exercise.
Trained with a friend today. We completed this WOD in 25:20. The cleans were exhausting but overall this was a good fun workout.
4/9/10 WOD
Warm up: Crossfit warm up and 400 m run
Strength: front squat 3 x 3 reps. Got 115x3, 135x3, 140x3. Got a 15 lb PR today--YAY!!!
Met-con: team ladder wod-
Teams of two. Athlete A does 12 pull ups then athlete B does 12 kettle bell swings (1.5/1 pood or 52 lbs for men/ 35 lbs for women). A then does 11 pulls then B does 11 KB swings. Continue until A is down to 1 pull up and B is on 1 KB swings. Athlete A then does 12 KB swings, B does 12 pull ups. The rep structure looks like-
12-12-11-11.......1-1.
Only 1 teammate works at a time and there is no rest between moving to the other exercise.
My teammate was Ben today and we had little breaks on the pull ups but did all of the kettle swings unbroken. Unfortunately our stopwatch didn't start or we had some user error so we didn't get to record the time. We still pushed ourselves hard nonetheless. This was a fun one, I'd like to try it again and get a time.
Strength: front squat 3 x 3 reps. Got 115x3, 135x3, 140x3. Got a 15 lb PR today--YAY!!!
Met-con: team ladder wod-
Teams of two. Athlete A does 12 pull ups then athlete B does 12 kettle bell swings (1.5/1 pood or 52 lbs for men/ 35 lbs for women). A then does 11 pulls then B does 11 KB swings. Continue until A is down to 1 pull up and B is on 1 KB swings. Athlete A then does 12 KB swings, B does 12 pull ups. The rep structure looks like-
12-12-11-11.......1-1.
Only 1 teammate works at a time and there is no rest between moving to the other exercise.
My teammate was Ben today and we had little breaks on the pull ups but did all of the kettle swings unbroken. Unfortunately our stopwatch didn't start or we had some user error so we didn't get to record the time. We still pushed ourselves hard nonetheless. This was a fun one, I'd like to try it again and get a time.
4/7/10 WOD - HOLY MOLY!
Trained alone this morning
Warm up: Crossfit warm up x 2 and 400 m run
Met-con (metabolic conditioning): Every minute on the minute perform 6 squat clean thrusters (75lb). Continue for 7 min total. For each missed rep do 5 burpees (up downs or push-up, jump clap) at the end of the 7 min.
Example- you do all six squat clean thrusters on minutes 1-5. On minute 6 you can only do 4, and in minute 7 you can only do 3. 5 missed reps = 25 burpees.
All I can say is I had to do some burpees and this was ROUGH!!!
Rnd 1 - 6 thruster squat cleans
Rnd 2 - got 5
Rnd 3 - got 4
Rnd 4 - got 5
Rnd 5 - got 4
Rnd 6 - got 4
Rnd 7 - got 3
OMG!! Had to finish with 55 burpees. Good one LEON!!!
Warm up: Crossfit warm up x 2 and 400 m run
Met-con (metabolic conditioning): Every minute on the minute perform 6 squat clean thrusters (75lb). Continue for 7 min total. For each missed rep do 5 burpees (up downs or push-up, jump clap) at the end of the 7 min.
Example- you do all six squat clean thrusters on minutes 1-5. On minute 6 you can only do 4, and in minute 7 you can only do 3. 5 missed reps = 25 burpees.
All I can say is I had to do some burpees and this was ROUGH!!!
Rnd 1 - 6 thruster squat cleans
Rnd 2 - got 5
Rnd 3 - got 4
Rnd 4 - got 5
Rnd 5 - got 4
Rnd 6 - got 4
Rnd 7 - got 3
OMG!! Had to finish with 55 burpees. Good one LEON!!!
4/5/10 WOD
Trained w/ Les
AMRAP (as many rounds as possible) 20 mins:
20 burpees (down ups or push-up jump ups)
15 sumo deadlift high pulls at 65 lbs
50 squats
OMG! My poor legs...got 5 rounds plus 6 burpees
AMRAP (as many rounds as possible) 20 mins:
20 burpees (down ups or push-up jump ups)
15 sumo deadlift high pulls at 65 lbs
50 squats
OMG! My poor legs...got 5 rounds plus 6 burpees
4/4/10 WOD
Trained alone
2 mile cycle sprints at level 16
15 push ups
4 rounds for time...took me 18:48. Was tough but fun.
2 mile cycle sprints at level 16
15 push ups
4 rounds for time...took me 18:48. Was tough but fun.
4/1/10 WOD - SD/AZ sectional wod #2
Trained with the 6 p.m. Elysium crew...
Warm-up: CrossFit warm-up x 1 and the Burgener Warm-up
Strength: Power cleans 3 reps by 3 rounds. I got up to a new PR for a 1 rep max: 125 lbs! First three rounds were: 95 lbs/ 105 lbs/ 115 lbs
Met-con: SD/AZ sectional wod #2
7 rounds for time-
7 Power snatch (65 lbs)
21 double-unders (jump rope)
">
I did 63 singles instead of the 21 doubles each round. Finished 7 rounds in 12:17. Wish I could have gotten sub 12...next time!
Warm-up: CrossFit warm-up x 1 and the Burgener Warm-up
Strength: Power cleans 3 reps by 3 rounds. I got up to a new PR for a 1 rep max: 125 lbs! First three rounds were: 95 lbs/ 105 lbs/ 115 lbs
Met-con: SD/AZ sectional wod #2
7 rounds for time-
7 Power snatch (65 lbs)
21 double-unders (jump rope)
">
I did 63 singles instead of the 21 doubles each round. Finished 7 rounds in 12:17. Wish I could have gotten sub 12...next time!
True Paleo Diet starts today...
Okay, so three of us have decided to practice what we preach as far as our nutrition goes this entire month. For the most part we try to stick to the Paleo Diet guidelines but today we are going all in. Read on to see if you're up for the challenge. Those of you out there doing the same, post your experiences and let's do this together. Off to the market to load up on lean meats, veggies, little fruit, some fat, nuts and seeds and NO SUGAR :-)
"Basic Paleo Recipe Principles
When you make Stone Age recipes with modern foods, remember you want to insure that all of the ingredients are free of (1) grains, (2) legumes including peanuts, beans, peas, soybeans, tofu, soy milk and flour, (3) dairy products, (4) salt, (5) yeast including baked goods, pickled foods, vinegar, fermented foods and fermented beverages (all contain yeast), (6) processed sugars, (7) starchy root vegetables including potatoes, yams, and sweet potatoes, and (8) excessive added fats except for permitted oils. You should try to choose the leanest cuts of domestic meats and trim away any visible fat. Remember, the mainstays of The Paleo Diet are fresh fruits, vegetables, lean meats, and seafood.
Stone Age Food Substitutions
Salt: Powdered garlic, powdered onion, lemon juice, lime juice, lemon crystals, lemon pepper free of salt, cayenne pepper, chili powder, commercially available salt-free spice mixes, black pepper, cumin, turmeric, ground cloves, oregano, ground allspice, celery seeds, coriander seeds, ground cardamom seeds, or any spice or combination of spices can be used to replace salt. I do not recommend using any of the so-called "lite" salts or potassium chloride salts because chloride, like sodium, is undesirable when it comes to your health.
Vinegar: Substitute small amounts of vinegar with lemon or lime juice (fresh or reconstituted from fresh).
Butter/Fat: Replace butter, margarine, shortening, lard etc. with olive oil, flaxseed oil, walnut oil, canola oil, or avocado oil. Olive oil has a wonderful flavor and is high in the health promoting monounsaturated fats but generally has a poor omega-6 to omega-3 fat ratio (~13). The same situation exists for avocado oil, and these two oils should be frequently complemented by or blended together with other oils containing better (lower) omega-6 to omega-3 ratios such as flaxseed (0.24), canola (2.0) or walnut (5.1) oils.
Sugars: Concentrated sugars of any kind even natural sugars (honey, maple sugar, date sugar), really were not a staple component in most pre-agricultural diets. Sugars should be obtained primarily from fruits and vegetables and not from concentrated sources. That being said, fruit purees, flavored with lemon juice and spices (cinnamon, nutmeg, mint leaves, ginger, vanilla, and other spices), can be used in recipes to add sweetness to sauces, condiments, and desserts.
Alcohol: Alcoholic beverages were clearly not a component of true Stone Age diets, and should be limited to an occasional glass of wine, beer or spirits as a part of your "open meals." Wine, as long as it does not contain salt (as most cooking wines do), can be used to marinate meats and add flavor to many cooked dishes. When wine is used in this context, the amount of added alcohol and sugar is negligible – furthermore, wine contains a number of health promoting phytochemicals and antioxidants.
Cereals: Nut flours (almond, pecan, walnut, hazelnut, etc.) can be made in food processors or can be purchased at some health food or specialty stores and can be used to thicken sauces or to add flavor to condiments. Again, these products need to be used sparingly, as they have the potential to unbalance diet and disrupt health when they are used excessively or in combination with oils, honey, dried fruit or fruit purees."
--http://www.thepaleodiet.com/nutritional_tools/recipes.shtml
"Basic Paleo Recipe Principles
When you make Stone Age recipes with modern foods, remember you want to insure that all of the ingredients are free of (1) grains, (2) legumes including peanuts, beans, peas, soybeans, tofu, soy milk and flour, (3) dairy products, (4) salt, (5) yeast including baked goods, pickled foods, vinegar, fermented foods and fermented beverages (all contain yeast), (6) processed sugars, (7) starchy root vegetables including potatoes, yams, and sweet potatoes, and (8) excessive added fats except for permitted oils. You should try to choose the leanest cuts of domestic meats and trim away any visible fat. Remember, the mainstays of The Paleo Diet are fresh fruits, vegetables, lean meats, and seafood.
Stone Age Food Substitutions
Salt: Powdered garlic, powdered onion, lemon juice, lime juice, lemon crystals, lemon pepper free of salt, cayenne pepper, chili powder, commercially available salt-free spice mixes, black pepper, cumin, turmeric, ground cloves, oregano, ground allspice, celery seeds, coriander seeds, ground cardamom seeds, or any spice or combination of spices can be used to replace salt. I do not recommend using any of the so-called "lite" salts or potassium chloride salts because chloride, like sodium, is undesirable when it comes to your health.
Vinegar: Substitute small amounts of vinegar with lemon or lime juice (fresh or reconstituted from fresh).
Butter/Fat: Replace butter, margarine, shortening, lard etc. with olive oil, flaxseed oil, walnut oil, canola oil, or avocado oil. Olive oil has a wonderful flavor and is high in the health promoting monounsaturated fats but generally has a poor omega-6 to omega-3 fat ratio (~13). The same situation exists for avocado oil, and these two oils should be frequently complemented by or blended together with other oils containing better (lower) omega-6 to omega-3 ratios such as flaxseed (0.24), canola (2.0) or walnut (5.1) oils.
Sugars: Concentrated sugars of any kind even natural sugars (honey, maple sugar, date sugar), really were not a staple component in most pre-agricultural diets. Sugars should be obtained primarily from fruits and vegetables and not from concentrated sources. That being said, fruit purees, flavored with lemon juice and spices (cinnamon, nutmeg, mint leaves, ginger, vanilla, and other spices), can be used in recipes to add sweetness to sauces, condiments, and desserts.
Alcohol: Alcoholic beverages were clearly not a component of true Stone Age diets, and should be limited to an occasional glass of wine, beer or spirits as a part of your "open meals." Wine, as long as it does not contain salt (as most cooking wines do), can be used to marinate meats and add flavor to many cooked dishes. When wine is used in this context, the amount of added alcohol and sugar is negligible – furthermore, wine contains a number of health promoting phytochemicals and antioxidants.
Cereals: Nut flours (almond, pecan, walnut, hazelnut, etc.) can be made in food processors or can be purchased at some health food or specialty stores and can be used to thicken sauces or to add flavor to condiments. Again, these products need to be used sparingly, as they have the potential to unbalance diet and disrupt health when they are used excessively or in combination with oils, honey, dried fruit or fruit purees."
--http://www.thepaleodiet.com/nutritional_tools/recipes.shtml
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