Sneaking in some Mileage

What a gorgeous Tuesday we had on our hands today didn’t we? When I got out of school today I headed home and immediately took a nap. My upper body was feeling those Caber tosses from yesterday’s workout. Good news is that I woke up feeling refreshed and ready to take whatever workout Marc planned for our Sports Bootcamp class (I just figured out that is the “official” name for bootcamp on the registration site).

I had half a Clif bar about an hour before class (and ate the other half after class).

I also decided that since I had a little nap, I should run to and from Crossfit. It is only a little over a mile from my front door to theirs and serves as a great warm up before class. Of course, bootcamp was going to be outside (it wasn’t raining) and I knew we’d be running, but these mini-runs serve as a great way to sneak in some mileage each week.

Run (to and from)

  • about 60 minutes total (including at least a 25 minute talk break when I bumped into Ali on my run home and chatted on Medford St.)
  • 2.25 miles total

Bootcamp today was an original Croffit WOD (all of them are named after women).

WOD: Kelly, for 5 rounds, 32 minute time limit

  • 400m run
  • 30 wall balls (10lb ball)
  • 30 ledge jumps

The workout was killer. Marc told use we could modify as we thought we needed to be able to complete 5 full rounds in the time given. I did the first two rounds as prescribed, but I was struggling with catching my breath. For round three I modified to 20 wall balls and at four and five I modified the wall balls to 20 as well. These modifications were very necessary- I went at this WOD balls to the wall (no pun intended 😉 )
(SOURCE)

I finished my modified WOD with like 45 seconds to spare, and then had no energy to stretch after.

Did I mention I had to run home?  I ran a total of 4ish miles today.  See how I snuck that in?!  Clever right?

I was delighted to see Ali running on the other side of the street though I definitely disrupted her Fartlek fun (she was doing some speed work). The only part that neither of us thought out about our chatting: having to completely start our runs over! My body totally cooled down during my break and when I started running again my whole body hurt! Gah!

When I got home, Jack and I decided that we would use a gift card to the Cheesecake Factory and treat ourselves to dinner out. I promised him that at some point I would start cooking dinner again, but as of now we should continue eating out every night 🙂

I started dinner with a couple pieces of bread, a huge glass of water, and a glass of Sauvignon Blanc. I actually wasn’t very hungry so I ordered a garden salad served with balsamic vinegarette and fried zucchini sticks.
(SOURCE)

Right about now I could go for a huge brownie sundae and 12 hours of sleep. Since I don’t have brownies and ice cream, and I have to work at 8 am I am plain out of luck for this evening.

I will have to settle for some cookies instead.

Night!
~l

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A Caber Tossing Purple Iguana

Wow today flew by, huh? If only all Mondays could be like this one!

As you may know, today is Pizza Monday. I think the concept is catching on! Anyone else eat pizza on every day of the week Monday? Funny thing is that before I headed out to Crossfit, Jack asked where we’d be getting our pizza tonight. It took me a minute to remember it was Pizza Monday 😉 Thanks for the reminder love ❤

Before we headed to Regina’s, Ali and I met up at my place and headed to Avalon Crossfit. I did a little shopping today and was sporting some new workout duds: purple Nike Tempo shorts and a dri-fit shirt. I had never worked out in shorts but it was going to be so hot so I knew I needed to at least give it a shot. I really loved the shorts- they didn’t ride up in between the legs or give me a muffin top like many elastic waist shorts do! Ali told me I looked like a purple iguana, just the look I was going for 😉

The sneakers are my custom designed Nike Free shoes I ordered a couple of months ago. It took them six weeks to be delivered and I just started using them in Crossfit. They allow my feet to move more naturally because they are less structured than my running sneaker. I like them so far and will do a better write up when I’ve used them for a bit longer.

The 6 pm class was taught by John and it was packed! We got there right at 6 and they had already started with the warm up and strength portion of the class so I had to get right to work.

Warm Up: 3 rounds

  • 5 inchworms
  • 10 alternating lunges
  • 15 good mornings with a pvc pipe (these things make my hamstrings feel amazing!)
Strength:
  • 5 x 5 deadlifts for max weight (Ali and I shared a bar and maxed at 105lbs I think?)
  • 5 x 10 ring push ups (holy hard!)
MetCon WOD for 4 rounds (the most fun one we have done EVER!)
  • Sprint to ledge
  • 20 ledge jumps
  • Sprint to turf
  • 20 Push ups
  • 20 Caber Toss

I felt really strong today during the WOD.  Part of the reason I believe is because of the lunch I had today with my dad: grilled chicken, rice, and corn.  I also had a cool mint Clif bar two hours before working out.  Usually I feel really hungry by the time I Crossfit and end up starved by the end, but not today!  I felt completely content and energized.

Anyway,  I felt like I dominated this WOD and finished at 23:15.

John gave me some more pointers on my push-ups when he saw me do a couple regular then modify them on my knees (even thought my goal is to do as close to prescribed as possible).  He said my core is definitely string enough so I should hold the plank position on the way down and quickly drop my knees on the way back up into a plank position.  Using this tip I did pushups faster than I think I ever have in Crossfit.  It felt great.

Oh, and I bet you are wondering about the Caber toss.  That was the fun part I mentioned above.  It was just so different than what we have ever done and really spiced out the WOD.

We obviously weren’t tossing trees in the air at the Charlestown track, but we used medicine balls and tossed them over the goal post. Each time it went over was one rep. If it didn’t make it over it didn’t count.

See, fun right!?

After dropping Ali off Jack and I headed to Regina’s for some patio seating and pizza.

Delish!

Did you celebrate Pizza Monday?

psyched

Hello!  How was everyone’s Tuesday?  I was pretty psyched that it was forecasted to be 80 degrees and sunny in the Boston area.  I was up and ready to go so early today!  Having my lunch packed the night before and a fun math lesson to do with my fifth graders did wonders for my motivation to get out of bed today.

After school I came home, did some blogging, cleaned up the house and waited for Ali to stop in so we could head to Avalon Crossfit Bootcamp at 5:30.  I have been taking Marc’s bootcamp class for a while now and really do enjoy the format and his instructing style.

Today we got to go outside to enjoy the weather (with everyone else in Charlestown 😉 ).  I have begun to realize that a lot of the outdoor WOD/classes are going to involve running, which I am OK with for the most part.  I am not very fast but hopefully that can be something that comes with more 400m runs.

Today my legs were extremely tired: my calves are tight and my hamstrings burn when I walk up the stairs.  After class today I decided that I need to put anymore Crossfit classes on hold until after the race Sunday.  No sense in pushing through to get in a workout, over-doing it can lead to injury.  Part of it is definitely because this weekend I ran twice (4.5 miles Saturday and 5 miles Sunday).

Bootcamp Warm-Up

  • 0-25 yard line: walking lunges, high knees, butt-kickers
  • 3 rounds: 25 jumping jacks, 15 air squats (yeee-ouch!), 5 inch worms

Bootcamp WOD (Crossfit Benchmark workout modified to work outside)

AMRAP in 20 minutes: I did 5 full rounds and a 6th round with the running and ledge jumps

  • 400m run
  • 10 ledge jumps
  • as many chest to ground push ups as possible without stopping (I usually did 10-15)
It was a really good workout but I couldn’t wait to get home to eat.  I didn’t have a chance to have my pre-workout Clif bar today and I could feel it when I was working out!
Dinner tonight started with a half glass of Riesling that I had to drink before it went bad 😉 *wink* and a salad.
Main course is Barilla pasta (it cooks in 45 seconds and is so much better than dry pasta) and a couple pieces of Pepperidge Farms frozen mozerella garlic bread.
On tap for tonight is the Glee season finale and bed.
The weekend can’t get here soon enough!
~L

Harkey and Pizza

Happy Pizza Monday friends!  I hope you all remembered that Pizza Monday gives you a reason to get out of bed after the weekend flies by!

I went food shopping after school today and picked up everything I needed.

Alexa Brand potatoes: parmesan and garlic flavor.  They are thick potatoes, less like a french fry, more like a roasted potato.  The seasoning was very tasty.  These babies are filling!

Salad:  50/50 Spring Mix and spinach, carrots, cucumbers, croutons, Newman’s Own Balsamic vinaigrette.

Pizza: Crust (Pillsbury roll out refrigerated), sauce (Contidina), pizza (cheddar/mozzarella mix).

I LOVED the Pillsbury dough because it was quick and easy.  All you have to do is grease the pan with Pam and stretch the dough to fit the cookie sheet.  It was way less messy than whipping out the flour and rolling-pin.

I spread some olive oil over the dough and cook it about 10 minutes to let the dough cook a bit before putting the sauce and cheese on.  Then you really only need to cook the pizza in the oven until the cheese melts.

The result was extra crispy but soft crust.  It was definitely Jack’s favorite so far.

With dinner I drank my newest obsession: Powerade Zero Strawberry.  I got a sample yesterday at the Harpoon 5-Miler (I will be writing about that later) and I couldn’t wait to get some more.  It was the first thing in my cart at the store today.  It tastes just like strawberry jello when it is in liquid form.

Before I had dinner I went to my usual Monday night class at Avalon Crossfit.  Marc was subbing for John tonight which was cool because I usually didn’t see him until Bootcamp on Tuesdays.  The original WOD was supposed to include 800m runs on the track outside, but since it is raining, they changed it up and kept us indoors.  I was pretty sure it would be inside but I was kinda wishing to go out.

Warm-Up:

  • Side lunges the length of the floor
  • inch worms the length of the floor
3 Rounds:
  • 20 air squats
  • 20 mountain climbers
  • 20 pass throughs with a PVC pipe
My quads were SCREAMING during all the squats, which was not a good sign considering the WOD was:
Indoor “Harkey”
3 rounds for time
  • 50 ab mat sit ups
  • 150 jump rope singles (because I can’t double under)
  • 50 air squats (SCREAMING quads!)
  • 50 Kettle bell swings (12kg)
It was a tough workout today.  My legs were tired from a 4.5 mile run Saturday and a 5 mile race yesterday.  I finished in just under 25 minutes (I don’t remember the exact time) and had to go slow and steady.  I actually felt like I had nothing left to give with only 15 KB swings left in the WOD.  Thank goodness for the supportive Crossfitters who cheered me on through those last ones.
This week I am in my final preparations for my first half marathon this Sunday.  I am going to have to let my legs rest if they are going to get me through 13.1 miles.  I am going to go to Bootcamp tomorrow and Crossfit class on Wednesday then take Thursday through Saturday off to tackle my pre-race to-do list.  
Pre-Race To-Do List (so far):
  • make a killer playlist (HELP?!)
  • check weather obsessively and decide what to wear
  • try to relax and think positive
OK, it is getting late and I am trying to get to bed early enough to actually read more than two paragraphs of the Chelsea Handler book.  It is so amusing but I find myself getting to be too late to enjoy it before falling asleep.
Night
~L


What up Wednesday?

What up Wednesday?  I am so glad you are over, but before I get to you I got to revisit Tuesday.

Yesterday I woke up to more rain and my toe was still sore.  I can’t believe that I kicked the couch and hurt my toe so bad I had to wear flip-flops to school.  I was slow-moving I’ll tell ya!  My day was pretty uneventful because all I did was work and come home.  No Crossfit, no nothing.  In a way the rainy week and stupid toe situation worked out perfectly.  Who wants to go back out into the cold and rain after they finally got home and warmed up?

The highlight of my Tuesday afternoon (knowing I had time to kill until Glee) was picking up Chelsea Handler’s new book, “Lies that Chelsea Handler Told Me”.  I also got a grande skinny vanilla latte.  I have read her other 2 and 1/2 books (the half was “Chelsea, Chelsea Bang Bang which I could NOT finish!) and they were a huge source of amusement for many friends and family.  I have been DYING for this new book to come out!

Amazon.com describes the author(s) of the book:

“Friends, family members, and co-workers of Chelsea Handler, who are happy to write a new book for Chelsea to promote since she’s feeling too lazy to write one herself.”

It is a collection of stories about the shenanigans and pranks Chelsea has pulled on her unassuming family and friends.  I have read the first two chapters and they (especially the second one) are so funny!  I can’t wait to read the rest!

Basically my Tuesday night was spent reading and Gleeing.  I won’t talk too much about the episode, in case you didn’t see it yet, but I will say that I was sobbing at one point!  Sue Sylvester’s softer side was nice to see for a change.

What did you think of last night’s episode?  Anyone else ball your eyes out??

____________________________

Today I was happy to wake up to realize that I could wear shoes again!  The toe still feels a little tender, and at this point I may be acting a bit dramatic, but I am running Harpoon’s 5 Miler on Sunday and I really want it to feel 100% by then!

Lunch today was left overs from diner last night:  BBQ chicken and long-grain wild rice.  It was actually better cold the second day than it was last night!

After getting home from school I prepped dinner quickly and changed for Avalon Crossfit.  Tonight I wore one of my new Sweaty Bands.  I really liked the blue with pink polka-dots and how it was thicker than the others.  It actually kept all of the hair out of my face.  I love all the Sweaty Bands but if I am to ever buy more I will definitely be buying the thick band!

I loved two things most about tonight’s Avalon Crossfit class.

1) They moved John’s class from 6:30 to 6 p.m.  I love going a half hour early and getting out a half hour earlier.

2) Modifications!  While modifications are always suggested and demonstrated, it seems like Avalon Crossfit is really making an effort to help us all listen to our bodies and know all the options available to us.  They have posted a list of modifications for anyone who feels like they need them.  This came in perfectly for me tonight because I wasn’t sure how my toe would react to burpees (the thought of jumping out and landing on the tips of my toes was not appealing).

STRENGTH:

4 x15 ring rows

4 x 15 thrusters (45lbs)

I only had time to do 3 sets.  The thrusters were challenging for me because my wrists aren’t super flexible and holding the bar in the way we have to makes them sore!  I was happy I could get through 3 sets of the thrusters with a 45 lb bar but kind of wish I would tried the prescribed 65lb for women.

WOD: “Meaghan” modified

*Note- I did this last week “regular” and today with modifications for my toes.  I think my time of 6 minutes-ish was the same

21-15-9 reps

  • push-ups
  • air squats
  • kettle bell swings (16kg)
  • jump rope singles (63-45-27)

I am glad I made it to class tonight.  I am the kind of person who could use the weather and a small injury as an excuse to take a while off from working out.  The problem with that is that I really do enjoy it, and it keeps me sane.  I also like to keep in routine and feel like I am missing something when I don’t go.  Everyone was sore today from Monday’s WOD and I was jealous!  Remember back in high school when you stayed home sick and would have to call your friend that night to see what you missed?  Same feeling!

Dinner tonight was home-made mac & cheese made with 8oz Velveeta Cheese (I’m a classy lady) and some cubes of pepper jack.  On top I crumbled a few Ritz crackers.  Super quick and easy.

I am also drinking a mock-tail because I have no wine in the house.  Wine makes the most sense on a Wednesday because it really gets you over the hump.  Tonight I went for blueberry seltzer water, in a wine glass of course!

What book are you currently reading??  As summer gets closer I am trying to build up my book list!

~L


s

Holding My Own

Tonight I did not feel like going to Avalon Crossfit one bit.  I actually didn’t even change until 5:15, and I am usually already there at that time.  They are very punctual and start class right at 5:30, not a minute sooner or later.  Tonight’s class “Kettle Bells, Abs, and MORE!” wasn’t full at all: just three guys and me 🙂  You will be happy to know I held my own with those guys.  

Warm up was something a little different, which I liked. Variety is always good!

Warm UP

  • 75 jump rope singles
  • 15 tuck jumps
  • 10 weird stretches lying on the floor (they were way to weird to describe)
  • 10 “supermans”
Two rounds total.
Marc set us up with an insane workout that involved yet more KB swings.  That is FOUR days in a row that KB swings have been in my routine.  I am sick of them because they are so gosh darn hard!
Linear Tabata– 8 rounds/ 20 sec. on with 10 sec. break
  • KB swings (12kg)
  • burpees/mountain climbers
  • KB transfers (12kg for 6 rounds, 8kg for 3)
  • air squats
  • sumo squat high pulls
  • ab mat sit ups
  • goblet squats
  • leg raises
We had 1 min rest for first 4 rounds, but for the last 4 rounds, Marc cut out one exercise and shortened the break to 30 seconds.  Man was it intense.  8 rounds can seem really long (especially when you are only on round 1) so I liked that Marc substituted some exercises each round.
I felt amazing after and since I had promised myself pizza and wine if I went to class, I went to Regina’s for take-out.
I got a large pizza: half pepperoni (for Jack) and half green pepper (for me).  I had two slices with some of Jack’s pepperoni and tons of crushed red pepper.
I also had a garden salad with peppercorn ranch (that I may have also dipped my crust in) and a glass of Reisling.
Perfect. Night.
And tomorrow is FINALLY Friday!
What does your perfect night consist of?  Pizza pretty much makes any day in my world 🙂
~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