Box #26:
WOD:
5 RFT:
400m Run
3 Snatches (65#)
12 OH Squats (65#)
I love snatches and overheads!
Before heading back to Chicago, we got to sign their visitor's box. First time for everything! Pretty cool idea.....
Thursday, October 28, 2010
Crossfit Arlington Heights
This past Sunday, we continued our little CrossFit/Wedding weekend road trip with a stop at CrossFit Arlington Heights on our way back to Chicago. The box was pretty awesome but my condition....not so much. Lets just say I got up close and friendly with a bottle of Patron the night before at my crazy family's wedding reception and I was pretty drunkover on Sunday. By the time we got to the box, I was yawning big time.
Box #26:
WOD:
5 RFT:
400m Run
3 Snatches (65#)
12 OH Squats (65#)
I love snatches and overheads!
Before heading back to Chicago, we got to sign their visitor's box. First time for everything! Pretty cool idea.....
Box #26:
WOD:
5 RFT:
400m Run
3 Snatches (65#)
12 OH Squats (65#)
I love snatches and overheads!
Before heading back to Chicago, we got to sign their visitor's box. First time for everything! Pretty cool idea.....
Wednesday, October 27, 2010
Creamy Avocado Dressing
Avocados are definitely in my top 5 favorite foods. I love the texture, the color, the taste, how versatile they can be and of course, I love how healthy they are.
I don't remember how I happened upon this recipe but I will thank CrossFit Central Relentless Bootcamp for posting it. Normally my week day lunches consist of a big salad with tuna fish and some kind of Paleo dressing; today I decided to give this dressing a try since it basically contains all of the things I normally put in my salad anyways.
Recipe of the Week-- Creamy Avocado Dressing
1 avocado
3 tablespoons olive oil
1 tablespoon lemon juice
½ cup water
¼ teaspoon celtic sea salt
¼ teaspoon black pepper
Place avocado, olive oil, lemon juice and water in a blender
Puree until smooth then blend in salt and pepper
Serve over green or chopped salad
Simple, fast and inexpensive. I already had all of the ingredients in my kitchen. This recipe made enough so I can store some in the refrigerator for tomorrow's salad. I also think this is the type of recipe that could be 'open to interpretation'; maybe add a little salsa or chipotle seasoning to it. Let me know if anyone comes up with a variation!
I don't remember how I happened upon this recipe but I will thank CrossFit Central Relentless Bootcamp for posting it. Normally my week day lunches consist of a big salad with tuna fish and some kind of Paleo dressing; today I decided to give this dressing a try since it basically contains all of the things I normally put in my salad anyways.
Recipe of the Week-- Creamy Avocado Dressing
1 avocado
3 tablespoons olive oil
1 tablespoon lemon juice
½ cup water
¼ teaspoon celtic sea salt
¼ teaspoon black pepper
Place avocado, olive oil, lemon juice and water in a blender
Puree until smooth then blend in salt and pepper
Serve over green or chopped salad
Simple, fast and inexpensive. I already had all of the ingredients in my kitchen. This recipe made enough so I can store some in the refrigerator for tomorrow's salad. I also think this is the type of recipe that could be 'open to interpretation'; maybe add a little salsa or chipotle seasoning to it. Let me know if anyone comes up with a variation!
Tuesday, October 26, 2010
Lambeau Handstands & CrossFit Green Bay
One of the most common CrossFit photos that you will these days are of people doing handstands in various places all over the world. Saturday's trip took us up to Green Bay, WI and what's a CrossFit girl to do but to take a handstand picture at her favorite place on earth - Lambeau Field! This was definitely the highlight of my weekend.
After showing Vince Lombardi a little CrossFit love, we had some time before the wedding to drop into CrossFit Green Bay, a newly opened box owned by Grant Soletski. Every piece of equipment in this box was brand spankin' new, and we had lots of fun breaking some of it in.
WOD:
1 15′ rope climb/800 m run
2 15′ rope climbs/400 m run
3 15′ rope climbs/200 m run
This was my very first rope work, which I was excited for but also frustrated with. Thankfully, Mike knew a progression so I was able to do the WOD. Since I was doing a modification, my rope climbs were multiplied by 3. (3, 6, 9)
Fun fun fun! Thanks again Grant and I look forward to dropping in before the Packers game in December. And thanks for letting me wrestle around with Sam. :)
After showing Vince Lombardi a little CrossFit love, we had some time before the wedding to drop into CrossFit Green Bay, a newly opened box owned by Grant Soletski. Every piece of equipment in this box was brand spankin' new, and we had lots of fun breaking some of it in.
WOD:
1 15′ rope climb/800 m run
2 15′ rope climbs/400 m run
3 15′ rope climbs/200 m run
This was my very first rope work, which I was excited for but also frustrated with. Thankfully, Mike knew a progression so I was able to do the WOD. Since I was doing a modification, my rope climbs were multiplied by 3. (3, 6, 9)
Fun fun fun! Thanks again Grant and I look forward to dropping in before the Packers game in December. And thanks for letting me wrestle around with Sam. :)
Quad City CrossFit & CrossFit Progression
What started off as a 3 hour drive to Kaukauna, WI for a wedding turned into a nice little CrossFit road trip! The final count was 6 boxes/WODs in four days.
The first stop on our trip was to Quad City CrossFit in Davenport, IA for some 'Jump Your Wall Balls Off!' action.
10 RFT:
10 Wall Ball 20/10
Standing Broad Jump Across Mat (15') Touch both hands after you land
10 Box Jumps 24/18
Standing Broad Jump Across Mat (15') Touch both hands after you land
Thanks to Austin for coaching us through this WOD and letting us drop by.
After QCCF, our trip led us north to Rochester, Minnesota for CF Box #2. To be honest, I really wish we could have switched these WODs around that day, because WOD #2 was the Lumberjack 20! I was really hoping to do this Rx but no dice.
"The very first CFP Boot Camp"
Lumberjack 20 for time:
20 deadlifts @ (275lb/185lb)
400m Run
20 KB swings @ (70lbs/53lbs)
400m Run
20 Overhead Squats (115lb/85lb)
400m Run
20 burpees
400m Run
20 Chest to bar pull ups
400m Run
20 Box jumps @ 24inch/20inch
400m Run
20 DB Squat Cleans @ 45lb/25lb
400m Run
Although this was definitely one of the harder WODs that I've done, I did have a great time with the CrossFit Progression crew; everyone was super friendly and supportive throughout the WOD. This picture sums up the mess of weights that were left Post-WOD.
The first stop on our trip was to Quad City CrossFit in Davenport, IA for some 'Jump Your Wall Balls Off!' action.
10 RFT:
10 Wall Ball 20/10
Standing Broad Jump Across Mat (15') Touch both hands after you land
10 Box Jumps 24/18
Standing Broad Jump Across Mat (15') Touch both hands after you land
Thanks to Austin for coaching us through this WOD and letting us drop by.
After QCCF, our trip led us north to Rochester, Minnesota for CF Box #2. To be honest, I really wish we could have switched these WODs around that day, because WOD #2 was the Lumberjack 20! I was really hoping to do this Rx but no dice.
"The very first CFP Boot Camp"
Lumberjack 20 for time:
20 deadlifts @ (275lb/185lb)
400m Run
20 KB swings @ (70lbs/53lbs)
400m Run
20 Overhead Squats (115lb/85lb)
400m Run
20 burpees
400m Run
20 Chest to bar pull ups
400m Run
20 Box jumps @ 24inch/20inch
400m Run
20 DB Squat Cleans @ 45lb/25lb
400m Run
Although this was definitely one of the harder WODs that I've done, I did have a great time with the CrossFit Progression crew; everyone was super friendly and supportive throughout the WOD. This picture sums up the mess of weights that were left Post-WOD.
Wednesday, October 20, 2010
Day 10, Shoes, Road Trip & Shout Outs!
I've finally hit Day 10 of my 10 Day Advocare Herbal Cleanse Challenge. The results?
Weight: Started at 158.5#, ended today at 155#, although my lowest was 154#. I'm not too discouraged because I have been lifting heavy this week and as CrossFitters, we all know the scale doesn't always reflect our true measurements.
How do I feel and how hard was it? I feel fabulous. It really wasn't as hard as I thought it would be; I thought missing coffee would be the hardest part and it wasn't, thanks to Spark. I've been eating paleo on and off for months now so the clean eatting wasn't hard at all. Yeah, sitting in the bar with my friends over the weekend, watching football and not drinking wasn't my idea of a great time but being 100% sober actually let me put all my focus on the games, so I didn't miss a play. And I definitely didn't miss being hung over.
Did I cheat at all? I will admit, last night, Day 9, I did have two beers, two cookies and some chocolate at a celebration. How did I feel after? Like total shit. Was not worth it. I don't think it effected me too much but to be extra cautious, I may throw in a second WOD for today (just a run).
So my next steps? I'm going to continue on the Spark and Catalyst and I'm now officially an Advocare distributor. I may try some of the performance supplements but that won't be for a few weeks.
In the meantime....my new CrossFit "Toy"...my new INOV-8 F Lites 195s!! I'm so stoked to have a pair, as I was watching the AgainFaster.com website every day for a few weeks now. My Coach bought the same pair as well. So far, we love them. I did a big happy dance on my front porch when the post master dropped them off last week; he found it entertaining. :)
I got the shoes just in time for my big weekend road trip! Me and Navy Mike are starting in Davenport, IA on Friday morning to WOD at Quad City CrossFit, then shoot up to Rochester, MN to WOD at CrossFit Progression. Then on Saturday morning, it's Handstands in front of Lambeau (aka...Heaven on Earth < 3) and then to check out the new CrossFit Green Bay box. But I think the hardest part of the trip will be getting through my cousin's wedding that afternoon....after all that WODing, it will be interesting to see if I can stay awake during the ceremony.
And lastly today, I wanted to give a couple of shout outs! My buddy Khristian Moore was just interview on CrossFit Radio last week; it's an inspiring yet entertaining interview so I recommend everyone listen to it:
http://journal.crossfit.com/2010/10/crossfit-radio-episode-141.tpl
For those that haven't heard mine & Navy Mike's interview yet, you can find it here:
http://journal.crossfit.com/2010/09/crossfit-radio-episode-137.tpl
Also, my buddy Ric Stokes just started a Paleo challenge, on his way to a healthier CrossFit body and has started a blog to document with photos how his progress is going. I know he'll do great! :)
Weight: Started at 158.5#, ended today at 155#, although my lowest was 154#. I'm not too discouraged because I have been lifting heavy this week and as CrossFitters, we all know the scale doesn't always reflect our true measurements.
How do I feel and how hard was it? I feel fabulous. It really wasn't as hard as I thought it would be; I thought missing coffee would be the hardest part and it wasn't, thanks to Spark. I've been eating paleo on and off for months now so the clean eatting wasn't hard at all. Yeah, sitting in the bar with my friends over the weekend, watching football and not drinking wasn't my idea of a great time but being 100% sober actually let me put all my focus on the games, so I didn't miss a play. And I definitely didn't miss being hung over.
Did I cheat at all? I will admit, last night, Day 9, I did have two beers, two cookies and some chocolate at a celebration. How did I feel after? Like total shit. Was not worth it. I don't think it effected me too much but to be extra cautious, I may throw in a second WOD for today (just a run).
So my next steps? I'm going to continue on the Spark and Catalyst and I'm now officially an Advocare distributor. I may try some of the performance supplements but that won't be for a few weeks.
In the meantime....my new CrossFit "Toy"...my new INOV-8 F Lites 195s!! I'm so stoked to have a pair, as I was watching the AgainFaster.com website every day for a few weeks now. My Coach bought the same pair as well. So far, we love them. I did a big happy dance on my front porch when the post master dropped them off last week; he found it entertaining. :)
I got the shoes just in time for my big weekend road trip! Me and Navy Mike are starting in Davenport, IA on Friday morning to WOD at Quad City CrossFit, then shoot up to Rochester, MN to WOD at CrossFit Progression. Then on Saturday morning, it's Handstands in front of Lambeau (aka...Heaven on Earth < 3) and then to check out the new CrossFit Green Bay box. But I think the hardest part of the trip will be getting through my cousin's wedding that afternoon....after all that WODing, it will be interesting to see if I can stay awake during the ceremony.
And lastly today, I wanted to give a couple of shout outs! My buddy Khristian Moore was just interview on CrossFit Radio last week; it's an inspiring yet entertaining interview so I recommend everyone listen to it:
http://journal.crossfit.com/2010/10/crossfit-radio-episode-141.tpl
For those that haven't heard mine & Navy Mike's interview yet, you can find it here:
http://journal.crossfit.com/2010/09/crossfit-radio-episode-137.tpl
Also, my buddy Ric Stokes just started a Paleo challenge, on his way to a healthier CrossFit body and has started a blog to document with photos how his progress is going. I know he'll do great! :)
Thursday, October 14, 2010
Sleep : Quality over Quantity
Day #4 - Still Rockstar
Weight - 156#
Most "diets" are different; some are low cal, some are low fat, some are low carb, some are all three, etc. But the one thing that every diet or every personal trainer will agree on is that sleep is a very big key to anyone's fitness, whether you are trying to lose weight or just be healthy.
Sleep has always been a horrible thing for me; I've had sleeping disorders since I started sleep walking at the age of 3. Most of the disorders have subsided by now but anyone that has been following me on twitter over the last 6 months knows that sleep walking to the kitchen for a snack has pretty much been every night over the last 6 months. It's hard to lose weight and stay positive when your sleep quality is horrible and you are consuming an extra 200-500 calories at 2am.
I went to the doctor and got tests done; his only suggestion was to switch from a Paleo diet to a more rounded Zone diet due to a carb deficiency. I started eating oatmeal for breakfast and I was able to sleep 3 or 4 nights without sleep walking.
I've been talking to a couple of girls this week that I know who are doing the same Advocare cleanse that I'm doing and one of the first comments I made was that I wonder how I will sleep while taking these supplements; the smallest things can effect my sleep so I didn't know if I would be sensitive to the supplements or not. Sherris reassured me that she has never slept better.
And I have to agree! I'm on Day 4, and with each day, I'm feeling more and more rockstar. I know there is no one key reason to why I feel this way; but I do feel like all of the reasons are all fitting together in a way that makes me feel the best I have in months. This cleanse, the supplements and this diet are doing my body good, which is making me get fantastic sleep at night (whether it's 5 hours or 8 hours), which in turn is definitely showing improvement in my MetCons at the box. How could you not feel rockstar?
This picture is for my girl Kelsey :) Thanks to my influence, she has discovered the power of the knee high socks during her WODs and she's hooked. Get some, girl! <3
Weight - 156#
Most "diets" are different; some are low cal, some are low fat, some are low carb, some are all three, etc. But the one thing that every diet or every personal trainer will agree on is that sleep is a very big key to anyone's fitness, whether you are trying to lose weight or just be healthy.
Sleep has always been a horrible thing for me; I've had sleeping disorders since I started sleep walking at the age of 3. Most of the disorders have subsided by now but anyone that has been following me on twitter over the last 6 months knows that sleep walking to the kitchen for a snack has pretty much been every night over the last 6 months. It's hard to lose weight and stay positive when your sleep quality is horrible and you are consuming an extra 200-500 calories at 2am.
I went to the doctor and got tests done; his only suggestion was to switch from a Paleo diet to a more rounded Zone diet due to a carb deficiency. I started eating oatmeal for breakfast and I was able to sleep 3 or 4 nights without sleep walking.
I've been talking to a couple of girls this week that I know who are doing the same Advocare cleanse that I'm doing and one of the first comments I made was that I wonder how I will sleep while taking these supplements; the smallest things can effect my sleep so I didn't know if I would be sensitive to the supplements or not. Sherris reassured me that she has never slept better.
And I have to agree! I'm on Day 4, and with each day, I'm feeling more and more rockstar. I know there is no one key reason to why I feel this way; but I do feel like all of the reasons are all fitting together in a way that makes me feel the best I have in months. This cleanse, the supplements and this diet are doing my body good, which is making me get fantastic sleep at night (whether it's 5 hours or 8 hours), which in turn is definitely showing improvement in my MetCons at the box. How could you not feel rockstar?
This picture is for my girl Kelsey :) Thanks to my influence, she has discovered the power of the knee high socks during her WODs and she's hooked. Get some, girl! <3
Wednesday, October 13, 2010
Coffee vs Spark
Rockstar Day #3!
Weight: 157#
I decided that I needed some sleep, as it's essential to all things health with me, so I skipped my 0630 WOD and sleep until 0730. It was a pretty good 8 hours of sleep and it totally paid off. I got up, had my morning Spark and Catalyst and within 30 minutes, I was so ready to go on a 4 mile run. It was definitely the best run I've had in weeks!....until the trenchal downpour with lightening and thunder. :)
I use to joke right before Lent that you can take away my alcohol, take away my facebook...even taking away my texting for 30 days but don't even think about touching my morning cup of coffee. Both my Dad and StepDad were Marines so every single morning, even to this day, a full pot of coffee is awaiting every morning. So it's safe to say I've been hooked on the black elixir since a very early age.
But, I stayed open minded and decided to give this 10 day, no coffee, cleanse a try. The first two days, although were great, were alittle rough at times. On Day #1, by noon, I was tired and had a headache. Yesterday, Day #2, I started experiencing the same symptoms, but they were alittle less in severity and they didn't show up until 1pm. I am happy to say that each day is getting better and better; I know that 8 hours of sleep did have a hand in helping but I have felt fabulous all day and didn't get tired until almost 230pm today. (And no headaches)
So where do I stand now on the topic of coffee? I will definitely not say I will never drink it again; however, I did order a new canister of Spark (Pink Lemonade!) so for now, I have decided to make that my daily drink instead of coffee. Coffee has never let me down, but there's no way I can drink a full serving of coffee and then go for a run 30 minutes later; coffee is just too heavy for me and well, makes me have to pee right away :) I will definitely enjoy a Starbucks drink here and there, and maybe a nice cup of Joe on a rest day or some cold afternoon. But I'm just happy I've found a great alternative that fits my needs right now.
When I tell people what my diet restrictions are, people tend to look at me like I'm crazy. Paleo?! No bread?! I can't live without my cheese! You must really hate being on this diet.
Well, please see above picture of my most delicious lunch. Baked salmon, with nothing but sprinkled BBQ spices, baked spaghetti squash, with nothing but pepper, garlic powder and alittle salt (thanks Michael for introducing me to this awesome vegetable), and a couple of strawberries to cleanse the palette afterwards. Oh yes, my friends, how I suffer on this diet. :)
Weight: 157#
I decided that I needed some sleep, as it's essential to all things health with me, so I skipped my 0630 WOD and sleep until 0730. It was a pretty good 8 hours of sleep and it totally paid off. I got up, had my morning Spark and Catalyst and within 30 minutes, I was so ready to go on a 4 mile run. It was definitely the best run I've had in weeks!....until the trenchal downpour with lightening and thunder. :)
I use to joke right before Lent that you can take away my alcohol, take away my facebook...even taking away my texting for 30 days but don't even think about touching my morning cup of coffee. Both my Dad and StepDad were Marines so every single morning, even to this day, a full pot of coffee is awaiting every morning. So it's safe to say I've been hooked on the black elixir since a very early age.
But, I stayed open minded and decided to give this 10 day, no coffee, cleanse a try. The first two days, although were great, were alittle rough at times. On Day #1, by noon, I was tired and had a headache. Yesterday, Day #2, I started experiencing the same symptoms, but they were alittle less in severity and they didn't show up until 1pm. I am happy to say that each day is getting better and better; I know that 8 hours of sleep did have a hand in helping but I have felt fabulous all day and didn't get tired until almost 230pm today. (And no headaches)
So where do I stand now on the topic of coffee? I will definitely not say I will never drink it again; however, I did order a new canister of Spark (Pink Lemonade!) so for now, I have decided to make that my daily drink instead of coffee. Coffee has never let me down, but there's no way I can drink a full serving of coffee and then go for a run 30 minutes later; coffee is just too heavy for me and well, makes me have to pee right away :) I will definitely enjoy a Starbucks drink here and there, and maybe a nice cup of Joe on a rest day or some cold afternoon. But I'm just happy I've found a great alternative that fits my needs right now.
When I tell people what my diet restrictions are, people tend to look at me like I'm crazy. Paleo?! No bread?! I can't live without my cheese! You must really hate being on this diet.
Well, please see above picture of my most delicious lunch. Baked salmon, with nothing but sprinkled BBQ spices, baked spaghetti squash, with nothing but pepper, garlic powder and alittle salt (thanks Michael for introducing me to this awesome vegetable), and a couple of strawberries to cleanse the palette afterwards. Oh yes, my friends, how I suffer on this diet. :)
Subscribe to:
Posts (Atom)