Our family mostly sticks to the primal diet guidelines since we eat dairy although we try not to eat too many tubers. I've really noticed a big difference in my overall health, strength and energy since the switch in April 2010.
Check out this useful diagram which breaks down the three main low-glycemic diets
Thanks to Ben F for posting this on the Elysium FB page: http://huntgatherlove.com/content/paleo-vs-primal-vs-atkins
5/30/11 WOD
I trained alone today after training my sister.
Warm-up: CF warm up x1 and several leg stretches
Met-con: Seven rounds for time of -
250 m row (rower screen is out so I did 30 pulls med resistance)
7 hang power cleans at 65 lbs
***I finished in 12:16. I should have done these cleans at 75 or 80 lbs as they were too fast and this was all rowing.
Warm-up: CF warm up x1 and several leg stretches
Met-con: Seven rounds for time of -
250 m row (rower screen is out so I did 30 pulls med resistance)
7 hang power cleans at 65 lbs
5/27/11 WOD - OMG!
I trained with the 9:30 a.m. class today after training my sister.
Warm-up: 400 m run and CF warm-up x1
Met-con only today:
The time-cap was 45 minutes and I finished as Rxd in 44:20. All I can say is I feel like I just got jumped!
5/24 and 5/25/11 WODs
5/24 - Spin bike workout on level 16 for 30 mins. Burned 311 cals
5/25 - I trained with the 9:30 a.m. class while Marlie was at school.
Warm-up: CF warm-up x2
Strength: Push press 3 x 5: I got up to 130 x3
Met-con: 10 rounds of 30 secs on, 30 secs off push press at 55 lbs. I got a total of 133 reps. Oh my poor traps!
5/25 - I trained with the 9:30 a.m. class while Marlie was at school.
Warm-up: CF warm-up x2
Strength: Push press 3 x 5: I got up to 130 x3
Met-con: 10 rounds of 30 secs on, 30 secs off push press at 55 lbs. I got a total of 133 reps. Oh my poor traps!
5/20/11 WOD
I trained with the 9:30 a.m. Elysium class today while Marlie was at school.
Warm up: CF x2
Strength: max clean for 3 reps. I got 113 x3 and 123 x2.
Met-con: 30 sec on, 30 sec off for 10 rounds of pull ups.
***I completed 84 pulls. Not my best day on pull ups which have notably gone downhill lately. Not sure I could even get more than 5 butterflies in a row these days...good time to start working them.
Here is a recent gym video of us doing cleans and snatches:
Warm up: CF x2
Strength: max clean for 3 reps. I got 113 x3 and 123 x2.
Met-con: 30 sec on, 30 sec off for 10 rounds of pull ups.
***I completed 84 pulls. Not my best day on pull ups which have notably gone downhill lately. Not sure I could even get more than 5 butterflies in a row these days...good time to start working them.
Here is a recent gym video of us doing cleans and snatches:
5/18/11 WOD - PR!
I trained with the 9:30 a.m. Elysium class today while Marlie was at school.
Warm-up: CF warm-up x2
Strength: Narrow grip bench press 5x5. I got 98 lbs, 103, 108, 113 (PR), 118 lbs x2 (failed on the 3rd attempt)
Met-con: Tabata squats, bottom to bottom hold on the 10 sec period.
***My lowest score was 10 squats.
Warm-up: CF warm-up x2
Strength: Narrow grip bench press 5x5. I got 98 lbs, 103, 108, 113 (PR), 118 lbs x2 (failed on the 3rd attempt)
Met-con: Tabata squats, bottom to bottom hold on the 10 sec period.
***My lowest score was 10 squats.
5/15/11 WOD
I trained with the 12 p.m. Elysium class while Marlie stayed home with Dad today.
Warm-up: 400 m run followed by
10 squats, 10 push ups, 10 sit ups, 10 supermans (2 rounds)
Met-con only:
- 800 m run
- 100 squats
- 80 push ups
- 60 sit-ups
- 40 burpees
***I finished in 18:19, slow to start but I made up time on my sit-ups.
Warm-up: 400 m run followed by
10 squats, 10 push ups, 10 sit ups, 10 supermans (2 rounds)
Met-con only:
- 800 m run
- 100 squats
- 80 push ups
- 60 sit-ups
- 40 burpees
***I finished in 18:19, slow to start but I made up time on my sit-ups.
5/13/11 WOD - "Isabel"
I trained with the 9:30 a.m. Elysium class while Marlie was at school.
Warm-up: Burgener warm-up for snatch
Strength: squat snatch 2,2,2,2,2. I did 78, 83, 83 x1, 83, 88
Met-con: "Isabel"
30 power snatches at 95 lbs for time. ***I finished in 8:05 which is a 4:06 minute PR! WOO HOO, I'll take it at four months pregnant.
Here is a video of my first attempt a year ago:
Warm-up: Burgener warm-up for snatch
Strength: squat snatch 2,2,2,2,2. I did 78, 83, 83 x1, 83, 88
Met-con: "Isabel"
30 power snatches at 95 lbs for time. ***I finished in 8:05 which is a 4:06 minute PR! WOO HOO, I'll take it at four months pregnant.
Here is a video of my first attempt a year ago:
5/11/11 WOD - "Whittman"
Warm-up: 3 mins on the rower, squat stretches and 40 high leg swings.
Strength: off
Met-con: "Wittman"
15 KB swings, 1.5/1 pood
15 power clean, 95/65lb
15 box jumps, 24in
***I finished in 24:11 as Rx'd. I'm pretty happy with this time since my jumps have been bad lately (knees, pregnancy, the usual stuff).
7 rds for time. Time cap is the end of class. This is a "hero" WOD- a workout named in honor of a fallen hero. These people have given the ultimate sacrifice for us, and the least we can do in return is to push hard on a workout honoring them. Keep that in mind tomorrow when you want to quit.
U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, MT, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, CO, was killed on Feb 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan.
He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.
5/6, 5/7 and 5/9/11 WODs
5/9 - I trained with the 9:30 a.m. Elysium class while Marlie watched "101 Dalmatians" and cheered us on of course.
Warm-up: CF warm-up x 1
Strength: Push press 3x3. I got 105 lbs, 115 lbs and 120 lbs. No PRs today
Met-con: AMRAP in 15 mins -
10 push presses at 55 lbs
20 double-unders (I subbed 20" box step ups)
*** I completed 10 rounds plus up to 3 step ups
5/7 - 2.5 mile run outside...so great to be outdoors every once in a while. Not sure about the time since I forgot to start the clock.
5/6 - I trained with the 11 a.m. Elysium class and my Mom who was visiting while Marlie was in school.
Warm-up: CF warm-up x 1
Strength: Back squat 5x3. I got up to 155 lbs x4 (failed on the 5th rep)
Met-con:
Part A. AMRAP in two mins -
sit ups. I got up to 78
Part B. AMRAP in two mins -
cals burned on the rower. I got up to 38
Warm-up: CF warm-up x 1
Strength: Push press 3x3. I got 105 lbs, 115 lbs and 120 lbs. No PRs today
Met-con: AMRAP in 15 mins -
10 push presses at 55 lbs
20 double-unders (I subbed 20" box step ups)
*** I completed 10 rounds plus up to 3 step ups
5/7 - 2.5 mile run outside...so great to be outdoors every once in a while. Not sure about the time since I forgot to start the clock.
5/6 - I trained with the 11 a.m. Elysium class and my Mom who was visiting while Marlie was in school.
Warm-up: CF warm-up x 1
Strength: Back squat 5x3. I got up to 155 lbs x4 (failed on the 5th rep)
Met-con:
Part A. AMRAP in two mins -
sit ups. I got up to 78
Part B. AMRAP in two mins -
cals burned on the rower. I got up to 38
5/5/11 WOD
I trained with the 5 p.m. Elysium class while Marlie watched Peter Pan with Luca in the "kid section."
Warm-up: Burgener warm-up with the barbell
Strength: Squat cleans 3x3. I got up to 103 which is no PR but better than I've been able to do since November due to my knee issues. This is promising and my new oly shoes are helping a lot.
Met-con: AMRAP (as many rounds as possible) in 20 minutes
-7 hang power cleans @ 75 lbs
-10 push ups
***I got 19 rounds which I'm happy with, nearly a round per minute.
Warm-up: Burgener warm-up with the barbell
Strength: Squat cleans 3x3. I got up to 103 which is no PR but better than I've been able to do since November due to my knee issues. This is promising and my new oly shoes are helping a lot.
Met-con: AMRAP (as many rounds as possible) in 20 minutes
-7 hang power cleans @ 75 lbs
-10 push ups
***I got 19 rounds which I'm happy with, nearly a round per minute.
5/2/11 WOD
I trained with the 9:30 a.m. Elysium class today.
Strength: off
Skill: work on goats for 20 mins. I chose squat cleans because I've been avoiding them since my knee surgeries (last one in January). I also got my new Risto weighlifting shoes today which are great! I felt really good with the cleans even though I only had a short time to work on them. Looking forward to doing more lifts ASAP - yeah for front squats tomorrow. Check out this awesome video of a heavy clean and jerk posted on the CFE site today:
Met-con: "Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
***I finished in 22:56 which is 2.5 mins longer than the last time I did this workout in Sept. I was pretty slow on the push ups even though I felt like the pulls went okay.
Strength: off
Skill: work on goats for 20 mins. I chose squat cleans because I've been avoiding them since my knee surgeries (last one in January). I also got my new Risto weighlifting shoes today which are great! I felt really good with the cleans even though I only had a short time to work on them. Looking forward to doing more lifts ASAP - yeah for front squats tomorrow. Check out this awesome video of a heavy clean and jerk posted on the CFE site today:
Met-con: "Angie"
100 pull ups
100 push ups
100 sit ups
100 squats
***I finished in 22:56 which is 2.5 mins longer than the last time I did this workout in Sept. I was pretty slow on the push ups even though I felt like the pulls went okay.
4/27 and 428/11 WODs
4/27 - I trained with the 9:30 a.m. Elysium class. Warm up: CF x2 and 1000 m row
Strength: Close Grip bench press 5x5. I got up to 113 x 4 twice so went back to 108 x 5 my last set
Met-con: off
4/28 - I trained with the 5 p.m. Elysium class while Marlie watched and colored. Warm up: CF x2
Strength: off
Met-con:
- Part A: As many reps as possible in 10 minutes
Overhead squat - 95/65, 10 reps
Sumo deadlift high pull - 10 reps
rest 10 minutes
-Part B: As many reps as possible in 10 minutes
Kettlebell swing- 10 reps, 35 lb bell
Kettlebell front squat- must hold bell in proper front rack position, 7 reps, 35 lb bell
Burpees- 5 reps
***I should have recorded this earlier as now I've lost my score...oh well. I was able to keep going without stopping on the part B but those OHS on part A were killers.
Strength: Close Grip bench press 5x5. I got up to 113 x 4 twice so went back to 108 x 5 my last set
Met-con: off
4/28 - I trained with the 5 p.m. Elysium class while Marlie watched and colored. Warm up: CF x2
Strength: off
Met-con:
- Part A: As many reps as possible in 10 minutes
Overhead squat - 95/65, 10 reps
Sumo deadlift high pull - 10 reps
rest 10 minutes
-Part B: As many reps as possible in 10 minutes
Kettlebell swing- 10 reps, 35 lb bell
Kettlebell front squat- must hold bell in proper front rack position, 7 reps, 35 lb bell
Burpees- 5 reps
***I should have recorded this earlier as now I've lost my score...oh well. I was able to keep going without stopping on the part B but those OHS on part A were killers.
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