6/30/10 WOD

Trained with the 5 p.m. Elysium class tonight

Warm-up: CrossFit warm-up x 1

Strength: push press 3 x 3 reps: 115 lbs x3, 125 lbs x1 (PR!!!), 120 lbs x2

Me-tcon: Tabata intervals- row for calories, then sit ups, then 95/65lb thrusters. For twenty seconds do as many reps of the assigned exercise as you can - then rest 10 seconds. Repeat this seven more times for a total of 8 intervals, 4 minutes total exercise. The score is the least number of reps for any of the eight intervals. This me-tcon was a total of 13:30 minutes as we did eight rounds for each exercise with a 30 sec break between exercises.

Since you add the least number accumulated for each exercise, my total was 21.

I'm not too happy about this since I rocked the sit ups but only got 3 thrusters on the last few rounds. Felt like of could have done better

Cauliflower bread sticks with fresh bruschetta

I made this recipe for a few friends the other night and it was delicious!!! Most couldn't believe it was starch-free. 

Ingredients:
4 cups cooked, riced cauliflower (see below)
4 eggs
3 cups grated mozzarella cheese
1 cup grated cheddar cheese
2 tbsp crushed garlic
1 tsp oregano
2 tsp parsley
1 tsp salt

I use a 2-qt covered dish and microwave the cauliflower (Don't add water) until it is cooked, 10 minutes. Using mitts, carefully pour water from the cauliflower. Allow to cool with lid removed.

Rice the cauliflower which can be riced in several ways:

1. Food processor
2. Santoku knife
3. Using a cheese grater
4. Using a ricer

Preheat oven to 450 degrees

Spray a cookie sheet with non-stick spray or olive oil.

In a medium bowl, combine cauliflower, salt, egg and cheeses (save 1/4 cup cheese for later). Press evenly into the cookie sheet about 1.5 inches deep. Sprinkle evenly with garlic, oregano and parsley.

Bake at 450 degrees for 22 minutes.

Remove the pan from the oven and let cool for five minutes. Looses with a spatula and flip over onto a stone counter or flat surface. Cut into strips with a pizza cutter or knife and place back on greased cookie sheet.

Place under a broiler at high heat just until cheese is melted (about 5 more minutes, oven temps vary)

Serve warm with your favorite bruschetta



Bruschetta:
1/2 of a 14 oz can crushed tomatoes
3 ripe chopped Roma tomatoes
6 roughly torn basil leaves
3 tablespoons olive oil
2 cloves garlic, peeled and crushed
Salt and pepper to taste

Mix all ingredients in a small bowl and serve at room temperature.  Courtesy of Feasting on Fitness (read on for more in dept instructions): http://feastingonfitness.blogspot.com/2010/04/did-you-say-breadsticks.html

6/29/10 WOD "Grace"

Trained alone at Elysium today. Got to watch some really good "Grace" workouts last night while teaching the 5 and 6 p.m. classes last night. So of course I had to do it today:



Metcon - "Grace" 30 clean and jerks for time at the Rxd weight (95 lbs). This was my first time doing this wod as prescribed. Got 4:11 - PR! YEAH!!

6/28/10 WOD

Trained with two friends today while the kiddies played at the gym daycare

Warm up:
CrossFit warm up x1

Met-con:
Run 800 m

Four rounds of
15 box jumps on 20 in box,
10 kettle bell swings at 35 lbs,
5 burpees

Run 400 m

I finished in 12:42. Good fast metcon. Will try to get "Grace" in tonight before teaching the 5 p.m. class at Elysium....

Paleo in a Nutshell Part 2: Exercise

6/26/10 WOD

Trained at Elysium with a friend today while our kids watched. Thanks to Leon for helping corral them

Metcon-

10 - 1 ladder of pull ups and power snatches at 65 lbs for time. Start with 10 snatches then 10 pull ups. Round two is 9 snatches then 9 pulls. There are no breaks and you continue till you are down to one snatch and one pull.

**Finished in 9:48.



Also tried for a one rep max at the snatch balance. Got up to 115. Will try this again next week when I'm not so sore, want to get up to at least 135 (bw).

6/25/10 WOD

Trained alone....

Metcon only:
Spin bike workout - Level 16 for 40 mins. Got 12.88 miles

Spaghetti squash pasta with meat sauce

This is one of my new go-to recipes. It's super yummy and easy.

Ingredients:
1 large or two small Spaghetti squashes
2 tbsp olive oil
4 tbsp Parmesan cheese (optional)
4 cloves crushed garlic
1 onion, chopped
1 jar of your favorite organic, sugar free sauce OR organic canned tomatoes
1 tbsp crushed red pepper
small bunch of fresh basil chopped
1 package of uncooked sweet Italian sausage (5 links of chicken, pork, turkey, etc.)

Instructions (read through first to determine your timing):
Slice squash lengthwise and spoon out the seeds and stringy center. Place face down in a glass pan in one inch of water and bake at 375 for 1 hour. You may cook the squash for 20 - 25 minutes in the microwave instead.

In a large skillet, brown the onions with 1 tbsp of oil on medium heat. Remove the sausage from the casing and brown with the onions and half the garlic for about three minutes. Drain off excess oil and add the sauce. Simmer on low uncovered for 45 minutes. Add cheese and remaining garlic and cook for two more minutes. Top with basil and salt to taste.

Remove squash when done and let cool for 5 minutes. Hold the shell with a towel and with a fork, scrape the inside of the squash out into a bowl. Mix with the remaining oil and salt to taste. Serve topped with the sauce. Bon appetit!

My next endeavor...

I'm aiming for bodyweight, we'll see how long this takes.

6/24/10 WOD

Well the inevitable happened. One hour after our family departed San Diego on Tuesday, I came down with the stomach virus everyone else had while visiting. Would have been okay, but I was in agony, tired AND had to watch Marlie. Thank God Ben came home early to save the day. Needless to say, I took a few days off.

Strenght: Deadlift 3x5. Got up to 205x5.

Metcon:
25 lb weight overhead lunges there and back, there and back (average 12 lunges one leg)
10 push ups

Got 10:41

6/20/10 WOD

Metcon:
1400 m run
50 push ups
50 sit ups
50 squats
1000 m run
25 thrusters at 33 lbs



Day two of working out at home. Since I only have a barbell here, I improvised in the neighborhood. It turned into more than just a jog (which is what I set out to do) so I didnt keep time. Oh well, next time

6/19/10 WOD

Our family was visiting for five days so we had a full house of people new to CrossFit. So rather than go to the gym, I created a few wods we could all do together here at the house

Metcon - four rounds for time:
400 m run
5 burpees
10 sit ups
15 air squats

I got 12:16. It was a lot of fun working out with the fam and they ALL finished the wod. Go team Beal!!

6/16/10 WOD

Trained alone while Marlie watched and did yesterday's main-site WOD today:

For time-
row 2000m
50 wall balls, 20lb ball/8 ft target
row 1000m
35 wall balls
row 500m
20 wall balls

3500 m of rowing and 105 wall balls total. Got 25:43. Thanks to Hackett, Paul, Marlie and Sherri for their encouragement.

6/13/10 WOD

Trained with the Sunday Elysium class today. It was a great group with lots of new faces.

Warm up:
400 m run
CrossFit warm up x2

Met-con only today - AMRAP (as many rounds as possible) in 20 mins:
400 m run
max effort pull ups
max effort push ups

For the score, you add your total number of pulls and push ups done in the 20 mins. I scored 104. I was averaging about 21 per round although the first round I only did 2 pulls due to my ripped hands. I switched to ring pull ups in round two which helped as your hands don't swing as much.



Afterwards, I met Ben and Marlie at a BBQ and soccer party which was fun. Now it's time to rest--ahhhhhhhhhhh. Great Sunday!

Marlie and me at Elysium

6/11/10 WOD (work out of the day)

Trained at Elysium with a friend while our two kiddies looked on and cheered...

Warmup: CF x 1

Metcon: AMRAP (as many rounds as possible) in 30 minutes

20 sit-ups
10 pull-ups
5 clean and jerks, 135/95lb

I completed 10 rounds and 20 sit-ups. I switched to jumping pull-ups on round four as I ripped my right hand open and my left began to blister. Although the pulls were hardest for me (as usual), I was able to get the first three rounds unbroken so I was happy with that.

Check out these fine CrossFitters:

6/7, 6/8 and 6/9/10 WODs

6/7 - Spin bike workout - Level 16 for 40 mins. Got 13.5 miles. I dont have much time on Mondays so I like to try and get a quickie WOD done in the morning and since I have the spin bike at home, it can be an easy workout.

6/8 - I did a benchmark CrossFit workout called "Grace" which is 30 clean and jerks for time at 135 lbs for men and 95 lbs for women. I took Marlie with me to the gym and did this WOD alone. She was great and sat in her saucer and ate treats while I warmed up and did the workout. It took me 3:53 at 75 lbs. This is a PR in weight and time for me. Last time I did this was in January. I will definitely do it as Rxd next time (95 lbs).

Inspiring video of EC Synkowski out of CrossFit Boston: "GRACE" VIDEO




6/9 - Today I did a scaled version of Elysium's WOD yesterday with two girlfriends. As Rxd, it was 100 thrusters at 135 lbs/ 95 lbs for time. BUT, you must also do 5 burpees at the top of each minute. So, the longer it takes you to get more thruster reps in, the more burpees you'll end up doing.

In order to be able to complete the workout, we scaled it down to 75 lbs and 50 thrusters. I finished this in 13:49. I'm happy with this although after the first three minutes, I was only able to do about three thrusters per minute.

6/2 and 6/3/10 WOD

It's been a few days since my last wod due to moving. THANK GOD for Mom coming to town to help pack and unpack but most importantly, take care of Marlie for us while we worked. I owe her big time and look forward to the day when I can repay her. Thanks Mom!

I was all ramped and ready work out on the first after a few days of "rest" and lifting boxes and then accidentally cut off the tip of my thumb while making breakfast so had to sit out yet another day. Fortunatly, my friend offered to watch Marlie on Thursday evening so Ben and I could actually go to class together.

6/2 - Warmup: run 400m, CF (CrossFit warm up) x 1

Strength: deadlift 3 x 3 reps. Got up to 225 x 2 due to the thumb and bad grip. My last PR was 240 so this is not great.

Met-con: 3 rds for time...
20 wall balls, 20/15lb
20 power cleans, 95/65lb
I had to sub thrusters at 45 lbs instead of wall balls due to the thumb. What a bummer. Where is the pen for the 'excuse post?' Finished in 11 mins

Side note: My husband joined our gym several months ago and he is looking and feeling great. He has gone down a few pants sizes and loves getting stronger every day.

6/3 - Trained with Leon at 4 p.m. I had to watch Marlie and cheer Ben on during the 5 o'clock class and then had to teach the 6 p.m. class. Had a great time with the girls.

Strength: Push press 3 x 3 reps. Got up to 115 which is a 10 lb PR by 3!!! EVEN WITH THE THUMB! Yeah

Met-con: "Jeremy"-
21-15-9 (95/65lb) and burpees. Finished in 8:11.

CrossFit One World Movement Library - The Overhead Squat from crossfitoneworld on Vimeo.

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