My Perfect Tabata

Good afternoon peeps! Hopefully your Thursday is off to a great start ūüôā

I was up at the crack of dawn (for me during the summer) at 5:15 to get ready for an early morning Avalon Crossfit session. Since I had a meeting from 8-12 I thought it would be best to get an early start with my workout this way I could spend the rest of my day doing whatever I wanted.

Of course, I stayed up a little too late last night and did not want to MOVE this morning. I also had a bit of a stomach ache. There were two main reasons I didn’t bail:

  1. John was the trainer and I love taking classes with him. ¬†I usually take him on Monday and Wednesday nights be he has since changed his schedule (and I have changed mine) I haven’t taken a class with him in forever.
  2. The class was full and people were on the wait list. ¬†I think it would be extremely rude of me to bail or late cancel 10 minutes before class starts. ¬†If that isn’t accountability I don’t know what is!

I had 4 gummy chews on my way out the door.

I then sat in my car and tried to convince myself to leave. I guess I can chalk it up to a guilty consciencous as to why I got it done this morning!

Oh, and 4 people who registered dind’t show up. So annoying.

Warm up: length of the floor

  • World’s Greatest Stretch
  • Balance on one leg

Strength:

  • 5 x 3 shoulder press*
  • alternating with 4 x 5 false grip ring pull ups and weighted GHD back extensions (25lbs)

*We were to do max weight and as the bar got heavier I started (incorrectly) doing a push press. John said a shoulder press and a push press are close enough (isn’t that a nice way of saying “you’re wrong ladies”), but they work slightly different muscles. I corrected myself for the last set and maxed at 45lbs.

Then I began to feel all sorts of soreness from the beginning of the week.

Warm up #2- “To get our blood moving”

  • Jumping jack craziness- regular, cross-legged, high jump
  • Run in place craziness

WOD: Tabata This! 20 seconds on/10 seconds rest for 8 rounds

  • Squats
  • Pull ups (modified using band)
  • Push ups (real ones!)
  • sit ups

In Tabata you are essentially doing 4 minutes of work for each of the above and resting for 1 minute between each exercise.

Your score is the lowest number of reps for each added together, so you don’t want to go out fast then drop reps each time.

  • Squats: 12 per 20secs (this was consistent for 8 rounds)
  • Pull-ups: varied each round (homegirl got tired), lowest rep count 4
  • Push ups: 7 per 20 sec
  • Sit ups: 9 per 20 seconds

Tabata this score: 32

 

I love Tabata because doing 20 seconds of work doesn’t seem like much (though it does catch up to ya!). I loved the squats and sit ups because I can push through the burn, but I am still not good at pull ups so that bums me out! In my perfect Tabata push ups would NOT be included!

Let me tell ya, ¬†it was a great way to start the day. ¬†I knew I wouldn’t regret the workout. ¬†I NEVER do!

 
If you could pick 4 exercises that would make up your perfect Tabata, what would they be? Which exercises would you avoid?

Squeezing in a Run

What a lovely Monday we had on our hand today,eh? ¬†I mean, if every Monday could be close to 80 I think we’d be in much better shape. ¬†Of course, I could do without the full day ¬†of school AND the principal’s meeting that kept me indoors until 4, but that’s a story for another day.

Point is- I love this time of year when we start getting warmer weather.  They days are longer too which makes me want to get outside and make the most of the daylight!

I did just that when I busted out of school this afternoon- but we will get to that later.

Let’s talk eats first.

Breakfast was a three way combo that I munched on from 7:30 a.m. to like 10.  hey, it works.  I started with a french vanilla iced coffee from Dunks and a waffle sandwich.

The waffle sandwich was made with two Van’s blueberry waffles, half a banana sliced into three, and a tablespoon (or two) of Peanut Butter and Co. Dark Chocolate Dreams peanut butter. ¬†I actually ran out of regular peanut butter which is why I went with this combo but I wasn’t upset. ¬†it was pretty darn good. ¬†I also had a shake made with a sliced banana, almond milk, ice and water.

Lunch was Spaghetti-O’s (I hadn’t gone food shopping yet obvi.). ¬†When was the last time you had these?

I made the decision the second I stepped out of school to run to and from Avalon Crossfit.  It was a good and bad decision.  Good because it is a sneaky way to get in some mileage towards my half marathon training plan, bad because the WOD included some running in it.  I munched on three Power Bar energy chews before I headed out for the run.

I ran 1.21 miles there and back and ran 1.5 miles during the WOD for a total of just under 4 miles. My legs felt great until the run home when my shins started stinging a little bit. ¬†I wasn’t running crazy or anything but I have gotten shin splints a few times in the past, mainly because I tried to do too much too fast. ¬†This time it is because I need new sneakers (I got my last pair in October).

Our WOD was done outside at the high school track, which was great because 15 people were signed up for class tonight.  We would NOT have survived an indoor class with that many people.  It was refreshing to be outside!

WOD “Harkey” ¬†3 rounds for time (I finished in 30min 5 seconds)

  • 50 ab mat it-ups
  • 50 double unders/250 singles (I can’t jump rope for the life of me. ¬†Attempts counted for the Double unders. ¬†I did a mix between both)
  • 800m/0.5mile run

I asked John to watch when I jumped rope and he told me I was using my shoulders, as opposed to my wrists to swing the rope around. ¬†We were kind short on jump ropes so I didn’t get to try this with the right rope for me until my last round. ¬†Double Unders are not easy!

This kid is my idol!

Dinner tonight was a store-bought chicken breast, long-grain garlic rice pilaf, and corn on the cob with a slab o’ butter. ¬†I used to hate corn on the cob because of how much I hate the feeling of getting it stuck in my teeth. ¬†Now I have a technique: ¬†I kinda knaw on it at an angle. ¬†It works perfectly, no floss needed!

I tried a zillion times to get the picture of the dinner to download but it wouldn’t and I am over it. ¬†It i just about my bedtime peeps.

How did you spend your afternoon??

~L

Brain Dead

You can tell it has been “that kind of week” when you walk out of your house toward your car, realize it is not where you parked it, and start to panic-not about your stolen car- but about how you are going to get to school on time to copy the assignment for first period. ¬†Then you slowly start to realize that your car wasn’t actually stolen, it was exactly where you parked it on another street. ¬†Duh, Lisa. ¬†Welcome to Wednesday.

I was obviously brain dead half awake this morning.

I have been digging my morning smoothies lately, but I really want to make sure I don’t find myself too hungry mid-morning so I switched things up today. ¬†Hey, it is all about finding what works for you right?!

Breakfast was Chocolate-PB Overnight Oats and a french vanilla ices coffee.

In the mix was 3/4 cup oats, 1 tblsp cocoa powder, 1 cup almond milk, and 1 tblsp PB.  I mixed it up last night and refrigerated it overnight.  Yum.  I forgot how delightful soggy, cold oatmeal was.

Today I made my smoothie with about a half cup frozen strawberries, 8 ice cubes (no more, no less ūüôā ), 1/2 cup each almond milk and water, and a scoop of chocolate shakeology. It was blended for about 3 minutes and tasted like Neapolitan ice cream- delish!

I am def. making this one again. ¬†The only problem was that I was unable to keep my smoothie fresh tasting sitting on my desk (it got kinda warm) and I don’t have a fridge in my classroom. ¬†Eating breakfast then sipping on the smoothie throughout the morning left me feeling full and satisfied throughout most of the day. ¬†I had left over lasagna for lunch, a banana for an afternoon snack, and a chocolate chip Clif bar pre-Crossfit. ¬†I think I can make it a full week of trying out these shakes!

I had a meeting after school and found myself getting home at 5:45. ¬†Since Crossfit started at 6:30, I thought I’d make use of the time by running to and from class. ¬†It was pretty warm out, though just a bit windy.

Crossfit is located exactly 1.21 miles from my house.  What a sneaky way for me to get in a run, huh?!

I tried to keep my pace up since it was such a short run (no, I did not run at the 3:04 min pace you see above), but finished 2.3ish miles in about 22 minutes.  This may be a new way to sneak in some speed work into my half marathon training.

Crossfit Strength today was 5 x 5 deadlifts and 5 x 5 overhead squats.  My legs were so tired from all the lunges Monday and the walking lunges yesterday (and the run to the gym today).  I gave it all I could.

  • For overhead squats I used 35lbs. ¬†I tried heavier weight but my knees kept going over my toes, and that is a squatting no-no.
  • The deadlifts are slowly becoming something I enjoy immensely. ¬†I shared a bar with Ali (who I finally got to meet today!) and we maxed out at 115lbs. ¬†It was tough I’ll tell ya.

WOD- 15 minutes- As many rounds as possible

  • 10 toes to bar (my Gosh these are hard, I did a whole varety of interesting ways to get my toes up to the bar. ¬†My left leg was very successful in reaching it, the right leg, not so much)
  • 10 push ups (modified on knee)
  • 10 plate jumps
  • 10 ring rows

I did 4ish rounds.  It was hard!

Well, now I am sitting on the couch, debating if I want red Gatorade or red wine. ¬†Hmmmm. Jack is picking me up some pizza and a Caprese salad from Paolo’s, and Italian restuarant right next to the house.

I may also bake some support for parent-teacher conferences tomorrow in the form of chocolate-y brownies.  I have a feeling my co-workers will thank me!

~L

Get my Fit-On

I don’t know if I mentioned earlier that I can’t believe it is only Tuesday. ¬†But just to reiterate that fact, it is Tuesday. ¬†I could not wake up this morning. ¬†I was having such a deep and peaceful sleep. ¬†When I finally got out of bed I promised I would get myself to bed before 10 tonight. Right now it is 8:08 so I need to get my butt moving!

Tonight at bootcamp I could feel the squats and pull ups I did yesterday the ENTIRE time. ¬†At the beginning of class I started out feeling pretty great, but that didn’t lst long! ¬†Don’t get me wrong, I still could complete the workout but it was tough. ¬†By cool-down, I could feel the muscle soreness sneaking in.

Zach, who was filling in for Mark, asked for our input a little in regards to the length of each exercise.  I voted for 1min rounds instead of 2, and since I was the only one who voted, that it what he went with.  Yay for speaking up and getting what you want!

Here is what we did:

1 minute each/ 3 rounds

  • ball slams (15lb)
  • rower
  • platform jumps
  • walking lunges (killer!)
  • ab mat sit ups
  • REST
  • jump rope singles
  • wall balls
  • box jumps
  • push ups (modified on knees, killer again)
  • knee-to elbow
  • REST

My abs are starting to hurt too because I make sure to NEVER skimp on an ab exercise.  That is the area I want to tone up the most.

I also really like that not one bootcamp class I have taken yet was the same. ¬†It really keeps me interested and my body doesn’t have the chance to know whats coming. ¬†Except in regular Crossfit classes, when I read the WOD the night before and see that tomorrow has walking lunges and squats-more leg work. ¬†In these cases I know what EXACTLY is coming and then I have time to stress over how hard it will be.

Crossfit makes it hard to get bored with your routine because every class is so different.  Did you know when it gets warm they even take the classes outside?  Yup they do!  This place is exactly what I need to get my fit-on!

When I got home I ate some baked chicken and rice for dinner.  Now I am prepping a new smoothie recipe (made with frozen strawberries), a new over-night oats recipe, and packing my lunch for tomorrow.  Details and recipes to follow.

Night

~L


40:40 Club

Today I successfully made a smoothie that was so delicious and creamy, and I can attribute it to a sliced frozen banana, 1/2 cup of almond milk, 1/2 cup of water, and a few ice cubes (and some online coaching from my friend Meghan).  They blended together so well that I almost licked the cup clean when it was gone.

I sipped on a french vanilla iced coffee and munched on a banana mid-morning to hold me through until lunch. ¬†I really like that I am getting into smoothies. ¬†I’d like to find a good protein powder to add to other smoothie variations that would taste great with summer fruits like berries and melons.

Last night I also prepped dinner so that it could be thrown in the oven and cooked before I headed out to Crossfit tonight.  I made lasagna using:

  • Barilla no-bake noodles (you’ve got to try these if you haven’t already)
  • a couple of cups of home made marinara sauce ( I like my lasagna saucy)
  • ricotta mixed with an egg, basil, and grated cheese
  • a handful or two of mozzarella cheese

I layered it and left it in the fridge overnight and let it sit a room temperature when I got home today for about 15 minutes before baking it , covered with foil, at 375 for about an hour.

I love that by the time I got home tonight I was able to let it set. ¬†I love when it sets because it isn’t as messy!

I also made a fresh salad for the week made with romaine lettuce, diced carrots, cucumbers, and Good Seasons Italian dressing (made with balsamic vinegar instead of white).  This dressing is the ultimate summer dressing.  It tastes so light and fresh.

Crossfit tonight was insane. ¬†I didn’t think it looked to bad when I checked it out online, I mean, they scheduled a 3 minute break between each round. ¬†I’ll never make that mistake again! ¬†Come to find out, the 3 minute breaks are used in Olympic lifting because it allows your body to fully recover before continuing a workout. ¬†I tried my hardest to sprint through each round.

WOD: Barbara

5 rounds for time/ 3 minute break between rounds

  • 20 pull-ups (I did 3 rounds using the band..soooo hard…and 2 rounds of jumping)
  • 30 push ups (knee modification)
  • 40 ab mat sit ups
  • 50 air squats

My total time (including 4, 3 minute breaks) was 40:40.  Subtracting the 12 minutes of rest it was a total time of 28:40.

I am exhausted and my lasagna is staring me in the face.  I must eat!

What food reminds you most of summer?

~L

Say it isn’t so

please tell me it isn’t only Wednesday?

I feel like we are currently in what will go down in history as the longest week ever.

I wish it was “Jersday” for more reasons than 1!

Now, let’s talk food:

Last night I perfected my art of homemade pizza. ¬†Using one whole wheat pizza dough and one garlic and herb pizza dough from Trader Joe’s I crafted a pretty amazing pizza experience. ¬†Trader Joe’s dough, after sitting at room temp for 20 minutes, easily rolled into the rectangular shape I needed to fit the pan.

Of course I used what all classy cooks used to roll it out:

A wine bottle! ¬†Hey, it works ūüėČ

The pizza was divine. ¬†If you haven’t tried Trader Joe’s garlic and herb dough you must. ¬†The trick I used is to brush the dough with olive oil and throw it in the oven for 10ish minutes before adding the sauce and cheese. ¬†The crust came out so crispy. ¬†We also had Alexia Waffle fries on the side.

After an uneventful bootcamp last night, I woke up feeling famished and new that a smoothie was just not going to cut it today. ¬†I had a headache for the second day in a row which was either because I didn’t start my day with a coffee or my breakfast wasn’t great. ¬†Today I had two blueberry Van’s Waffles with peanut butter and a half of a banana. ¬†Yum.

I enjoyed this gooey baby with a french vanilla iced coffee from Dunks.

Dinner tonight, which I am eating as I type, is marinated chicken fingers and macaroni and cheese.

I de-goobered the chicken (i.e. took off the slimy, fatty parts) Sunday and froze it with some left over Newman’s Own Teriyaki. ¬†The mac and cheese was Annie’s brand, similar to Velveeta shells and cheese, but not so salty.

Oh ya, and I tried a glass of this fun vino. ¬†It is a Garnacha that is about $12 a bottle. ¬†Price doesn’t mean it is good or bad, but I am still yet to find a red (besides Merlot) that I don’t like).

For some reason I LOVE the fact that the cork was black. ¬†I don’t think I have ever seen a black cork. ¬†Kind of reminds me of a giraffe’s tongue..

Tonight I got a pleasant surprise to find Tristan subbing for John at CrossFit.  The workout was very unpleasant (this had nothing to do with Tristan I assure you, he is awesome).  By unpleasant I mean hard as F*@k.  Pardon my French but holy crap!  First, let me preface by saying that this is my third class this week and I did run 4.2 miles Sunday.

Ok, today’s WOD was as follows:

Strength: 5×5 deadlifts

8 minutes each, AMRAP

ROUND 1

  1. 10 box jumps (20 in box)
  2. 10 KB swings

ROUND 2

  1. 15 thrusters (35lbs)
  2. 15 burpees

ROUND 3

  1. 20 double unders (I did 60 singles)
  2. 10 toes to bar (I did a toes to air variation)

I started with ROUND 3, then 1, then finished up with 2.  By the time I got to my final round, which I feel needed the most exertion of all, I had almost nothing left to give.  Thrusters are hard after hanging on a bar and doing kb swings!  In 8 minutes I managed to complete:

  • 4 rounds of double unders/toes to bar
  • 6 +some of box jumps/KB swings
  • 2+some thrusters/burpees

I am totally burpee-d out this week and am totally looking forward to a day off from physical activity tomorrow.

It is getting close to my bed time so I gots to be going.

~L

Filthy 50

I have been having some blog technical difficulites the past couple of days.¬† I hope everything will be smooth sailing from here on out.¬† Let’s catch up, shall we? ūüėČ

Monday night during CrossFit our WOD was called the “Filthy 50”.

Since they post the WOD on their Facebook page the night before, I had plenty of time to stress about if I could actually survive the class.

I did survive if you are wondering…..

Before CrossFit I stopped into my old stomping grounds, Boston Sports Club, to finally cancel my monthly memebership.  BSC was a great gym with lots of classes and amenities that made it worth the money I paid to go there.  I have been debating if I should or should cancel for a couple months now, but seeing that I was keeping it solely for acces to a treadmill to run in inclement weather is just not the best idea.  I was expecting a little more of a fight from the manager, but he simply just canceled my account.

I munched on an almond cherry Clif bar for an afternoon snack.

I had ever tried this flavor before. ¬†It was sweeter than the other I have tried. ¬†It was..very…cherry!? ¬†Good!

Eating a Clif bar about an hour before class has really sustains me through my workout.  Eating too much or too close (like I did last week before the Kettlebell Class) does not make my stomach feel good.

Moving on.

Filthy 50:

  • 50 box jumps (20 inch box)
  • 50 jumping pull ups
  • 50 KB swings (I think I used 12lb?)
  • 50 walking lunges
  • 50 knees to elbows (these were torture..something I need to work on for sure)
  • 50 push press (35lb bar)
  • 50 back extensions
  • 50 wall ball shots (10lb ball)
  • 50 burpees (I did all 50!)
  • 50 double unders (these are hard..i did like no real double unders though i tried! ¬†Did like 100 singles instead)

Done in 36:15.

It was a benchmark workout we recorded on our cards so we can see our growth next time. ¬†I definitely have some improvements I’d like to see by then:

  1. Box Jumps: I am just getting the hang of hitting the top of the box with straight-ish knees and jumping right back down, as opposed to stepping down. ¬†By next time I’d like to be doing these faster.
  2. Knees to Elbows: ¬†Right now I do not have the shoulder strength to hold myself in the low pull up position, this means when I am trying to hold myself to bring my knees to my elbows it feels like my arms are being pulled out of their sockets. ¬†Not a good feeling! ¬†By the next time I’d like to be able to get the kipping down and strength built to do more than 3 at a time. ¬†These things are torture right now!
  3. Double Unders:  The movement is supposed to be faster in the wrist, not higher in the jump.  A double under is when the rope passes under your feet twice before they hit the ground. Not. Easy.

Throughout the workout John, the instructor, was helping everyone out. ¬†He saw me using that negative motion I was using in my pull ups a few weeks ago during my push press. ¬†Bascially, you are supposed to move up and down in one fluid motion. ¬†I am stopping at the top and controlling the bar all the way down. ¬†It works different muscles and make myself tired more quickly.¬† After I made a conscience effort to NOT control the negative motion I was able to “breeze” through the 50 reps.

Last night I headed to Crossfit bootcamp and made some pretty amazing homemade pizzas.¬† The key to my success was a bottle of wine¬†ūüėČ

Stay tuned,

~L