Achieved: The Filthy Fifty

Hey there!  Hope your Wednesday has been fantabulous.  I have been on the go since 8:00 this morning and am currently looking forward a long afternoon nap so I will make this snappy.

This morning I woke up to head to a committee meeting for school.  It was supposed to begin at 8:00 and end at 10:00 so I signed up for Tristan’s 11:00am Crossfit class.  Problem was that the meeting ran a little late, which made me run a lotta late (for me) in getting home and changing and finally getting to Crossfit.  I stress if I can’t get places ridiculously and unecessarily early.  I did not enjoy showing up for class with two minutes to spare (and still being the first one there), but I am sure glad I made it!

Today’s Workout of the Day (WOD) was an endurance one called “The Filthy Fifty”.  It is bascially 10 different exercises that you do for 50 reps.  Easy?  Not so much!  It is expected to take between 20 and 40 minutes so there was not strength portion to today’s class, we got right into it.

The Filthy Fifty looks like this:

  • 50 box jumps
  • 50 jumping pull ups
  • 50 kettle bell swings (12kg)
  • 50 walking lunges
  • 50 knees to elbows (modified after 20 reps to roll ups on the floor)
  • 50 push press (35lbs)
  • 50 back extensions
  • 50 wall ball shots (14kg)
  • 50 burpees (yes, 50 after all the stuff above)
  • 50 double unders  150 jump rope singles

My game plan was to go slow and steady and to keep moving as much as possible.  I broke the reps into groups of 10 (or 5 when I felt really tired) and allowed for a small break between these mini-rep groups.  This strategy worked well most of the time with the exceptions of burpees.  Burpees are a whole different beast because they use so much darn energy!  I did 1 rep counts and tried to just. keep. doing. them. until I reached 50.

There are two things I really need to work on: knees to elbows and double unders.

  • Knees to Elbows:  These take FOREVER and it is part of the reason I get discouraged and move to a modification.  THe other reason is that my palms sweat so much that I was slipping off the bar after every single rep (even after using the grip gel).  Annoying.  Tristan told me the key to “getting” these is to get down my kipping.  GOAL: Learn how to kip.
  • Double Unders: I just have no idea what to do for these.  Do I jump higher?  Swing the rope faster?  Both?  EIther way I don’t do anything fast so I fear I will never get them- and with a triple times the rep penalty these are going to hurt my times until I get them right.

I finished, with the modifications listed above, in 36:07.  Not a second too soon.  It was a tough workout!

After Crossfit I munched on a Clif bar while I made my way to my school to catch up with some people I needed to talk to. I am sure they appreciated that I was still in my damp workout clothes with sweat holding my hair in place. You’re welcome friends 🙂 I didn’t really get anything done in my classroom, but Im not worried.  I work best under pressure.

Did I mention my first day of school is Monday?  As in next Monday, August 29th?  Gah!

Jack made my day when he suggested we have a Pizza Wednesday. Don’t worry, we still do Pizza Monday and last week Pizza Sunday too!

At Regina’s I started with a garden salad (peppercorn dressing on the side).

And a his and hers pizza: Half cheese (hers), half pepperoni (his).

I had two pieces and was full to the brim. Now I am in a pizza induced food coma and have images of me face planting on the couch for a few.

What’s your “arrival” style? 15 minutes early? Fashionably late? Do people being late (or early) annoy you or do you just go with the flow?

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I’ve got a lovely bunch of coconuts

One thing I have been trying to do this summer is keep on a semi-regular sleep schedule. I’ve come to realize that sleeping my summer days away is not something I am interested in, and it makes it so much harder once school starts to get back on track. On days that I did not have to get up for summer school or for a meeting I try to sign up for Tristan’s 11 am Crossfit class.

I really like working out at 11am and envy anyone who can take their lunch break to workout at this time of day all the time.

This morning I woke up around 9:30 and munched on half a chocolate chip Clif bar while picking up around the condo. Since class is at 11:00 I wanted to get something in my stomach that wasn’t too heavy and was easily digestable (and wouldn’t make me feel like I was going to puke during the workout). Clif bars may forever be my pre-workout snack! If Clif bars aren’t your thing, check out some of my other tips for what to eat pre-workout here!

I also sipped on some ice cold coconut water. Last night I was telling Ali I got a humungous headache about an hour after Crossfit and she suggested I try hydrating more. She drinks a ton of water (she is good like that) so I decided it wouldn’t hurt to take her advice. I have never been a big water-drinker, but have been trying harder this summer to drink more. I have increased my fluids and have definitely seen the benefits during some workouts, but I know I got to drink even more. Baby steps, right?

I walked to Avalon Crossfit (even though it looked like it was going to rain!) and jammed out to the Amy Winehouse station on Pandora. After last night’s WOD had to be modified to be indoors I was praying that any rain would hold off. It did thank goodness and the sun even came out.

Warm Up: 3 rounds

  • 10 squats
  • 10 good mornings
  • 10 jumping jacks
  • 20 second “third world squat”

Strength:

  • 5 x 3 Max back squat (my max was 110lbs but I think I could’ve done more)
  • alternating with 4 x 8 ring push ups

WOD: 3 rounds

  • 100m sprint
  • 20 kettle bell swings (16kg)
  • 100m sprint
  • 2 minute rest

I was worried because the coconut water and Clif bar felt heavy in my stomach, but as it turned out, it really did help! I felt really strong with the squats and only felt like I was going to semi-die during the WOD (I kid!).

When I got home I polished off the Clif bar and drank a protein shake. I am getting really good at these things!

In the mix:

  • 7 or 8 frozen strawberries
  • 1 frozen banana
  • 1 scoop vanilla protein powder
  • 1 cup almond milk

Jack likes my smoothies too so the recipe above makes two shakes.  I sometimes like to add 1 tsp cocoa powder but Jack doesn’t like it in his shakes so I skipped it this time.

I’m a good girl friend like that 🙂

What is your favorite pre/post-workout snack and beverage?

Clif Bars and Energy

Before I headed to Avalon Crossfit tonight (and after drinking my water 😉 ) I had a Chocolate Chip Clif Bar.  They are pretty high in calories (240) so I don’t eat these babies just as a regular ol’ snack.  I save ’em for pre-workouts and choose Luna bars or Clif Mo-Jo bars as my snackies because they have around 190 calories a bar and seem more fitting for a snack.

These things are my go-to workout fuel (if it’s not broke, don’t fix it!). When I first began my on-boarding sessions with Tristan I had sent him an email explaining that sometimes during the classes I felt shaky and lethargic.  While he acknowledged that part of the reason I felt that way was because my body may not be use to such high intensity workouts, he also sent me some really good information about properly fueling for a high intensity workout.

 Tristan’s Tips on What to Eat Pre-Workout:

  • Try to eat something 1 to 2 hours before your workout (any closer than that, and you won’t have enough time to digest much of it).
  • Though everyone is different, try to eat 20 to 30 grabs of protein and 50 to 60 grams of carbs. Avoid fat for the most part, because it will just slow down absorption in your stomach. The carbs should be “simple,” so they digest easily, like bananas, Clif bars (woop woop 🙂 ) oatmeal, etc.
  •  Post-workout is just as important, because if you wait too long to eat afterward, your body might start “eating” away at your muscle to repair the damage done from the workout. Try to eat more quickly digestible carbs and some protein within an hour after your workout. You can have something small, even like half a Clif bar, to tide you over until you have a real meal.
  • Try experimenting a little bit with portions and different foods. If you like bananas, then one day you should add one to your lunch, another later in the day, then eat whatever you usually would pre-workout.

I used the tips and found for myself that having a Clif bar 1 1/2 to 2 hours pre-workout was the best for me.  I also love bananas and eat one for breakfast everyday, but one a day is plenty for me.

Tristan and all the folks at Avalon Crossfit are really knowledgeable and approachable about anything that I have ever needed from food to hydrating to modifications!  If you are interested you should call Tristan up and set up an onboarding session.  In my opinion you won’t be sorry.

Wednesday’s WOD:

Motto: “Steady is fast”

Warm-up:

  • 10 Turskish get-ups with 4lb kettle bell
  • 10 air squats

Skill/Strength:

  • 5 x 5 Squat clean
WOD for 4 rounds:
  • 100m run up and back (200m total)
  • 5 turkish get-ups with right side (I used 8kg)
  • 5 turkish get-ups with left side
I finished in 13:35 and followed the motto “Steady is fast”.  I usually move in slow motion for a lot of what we do at Crossfit and try to get the form right.  I also think (and I may be the only one who thinks this) that it hurts way less if you go slower.  With that being said I am never winning any prizes or beating any records.  Today, however, John gave me the unofficial honor of the “Perfect Form for Turkish Get-ups”.  *SMILE*  For those of you who don’t know what a Turkish get-up is, take a looksie below:
I did that but with a kettle bell instead of the guy’s wife 🙂
After we cooled down with a few stretches and talked a little more about push-ups.  Then I headed straight to the liquor store Jack’s parents for a couple of beverages and some Regina’s pizza.  I had Pizza Sunday, Monday, and Wednesday this week.  Do you think I need an intervention??
Tonight I chose to try out something light and fruity: Michelob Ultra Pomegranate Raspberry.  At 95 calories it is light enough to eat with pizza and sweet enough to hide the fact it is a Michelob (I am a Miller Lite girl all the way).  Definitely a different alternative to some of the heavier summer beers out there.

Tomorrow is Thursday people, let’s rejoice!

Night

~L

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

Stump it Thursday

By last Thursday it took about all I had to give to NOT have pizza.  By the time I headed to Avalon Crossfit’s “Kettle bells, Abs, and More” class I thought I had pretty much made it through the day scott-free.   Ali met me at class and when she mentioned going to Regina’s I knew that I lost my battle with the Pizza-Gods.

With my mind on pizza I made it through the hottest, sweatiest class ever.  I think it was Birkrahm Kettle bells.  I hadn’t lifted a single weight and was already sweating profousely.

Warm-Up:

  • 30 Jumping Jacks
  • 20 squats
  • 10 push ups
  • 10 jumping jacks
Round 1/ 3 sets:
  • 10 kettle bell swings (14kg)
  • 10 chest presses using 14kg KB
  • 20 Russian Twists (using 12kg)
Round 2/ 3 Sets:
  • 10 sumo deadlift high pulls
  • 10 KB tranfers
  • 10 bicycles
Round 3/ 3 sets:
  • 10 rows, alternating sides
  • 10 full-extension bicep curls
  • 10 tricep extensions
ABS:
  • 30 seconds crunches
  • 30 seconds knees to elbows
  • 30 seconds roll ups
  • 30 seconds leg raises
Legs/ 3 sets/ reps changed each time:
  • goblet squats with kettle bells
  • jumping squats
  • air squats
Tabata/ 20 seconds on, 10 seconds off for 8 rounds:
  • halfway kettle bell swing
Like I said before it was SO HOT in the room thatit almost made me feel too lathargic to do anything!  The class was pretty fast paced and I couldn’t get my head into it, but I did finish it regardless.  Kettle bell swings can seem so much harder when you just aren’t feeling them (not that anyone jumps for joy to do them).  Blah.

Photo by Ali

After class Ali and I headed over to Regina’s and ordered drinks before even opening the menu.  I went with a glass (or three) of Ecco Domani Pinot Grigio.  It was cool and crisp and a perfect post-kettle bell beverage.
Amy met us out to share some fantastic news:  She accepted a teaching position in Montana!

photo courtesy of Ali

I had a few slices of cheese pizza while we prepared (for some reaosn unbeknownst to me) to play trivia.  Now, Ali and I were part of a team that came in second place the week before, so I know I thought I couldn’t be that bad.  Boy was I wrong!
We got a couple questions right but other than that.  It was pretty bad.  The trivia guy even ended up poking fun at us toward the end.  We weren’t taking ourselves too seriously either.
It ended up being a pretty sweet Thursday night.  Sorry it took so long to share it with ya!
Are you good at trivia?  What category do you dominate?  Mine would be pop culture.  I am a Perez Hilton addict!
~L

I Dub thee Pizza Monday

OK Bostonians, you ready for this week?  It will definitely try all of our patience with a forecast that looks like this:

SEVEN-DAY FORECAST

Monday, May 16
A couple of t-storms
A couple of t-storms
51°F|47°F

Tuesday, May 17
Rain and drizzle
Rain and drizzle
57°F|52°F

Wednesday, May 18
Breezy with rain
Breezy with rain
56°F|52°F

Thursday, May 19
Showers possible
Showers possible
66°F|55°F

Friday, May 20
Spotty showers
Spotty showers
63°F|56°F

Saturday, May 21
A shower possible
A shower possible
70°F|55°F

Sunday, May 22
A t-storm possible
A t-storm possible
71°F|57°F

 (SOURCE)
 The sun will come ouuuuttttt…on Saturday, maybe?!
The things that is most bothersome is the temperatures of mid 60s to low 70s toward the end of the week.  With those kind of temps I want to be doing this:
 While sitting near that:
Ok, memories will have to do for now because right now I am staring out this:
While doing that:
OK, I am not picking my nose but I am laying around sulking though for more reasons than the weather.
____________________________________________________________
My Monday started off with me over sleeping, showering, and sprinting full force into the corner of my couch.  It was a semi-karate kick and it did some damage to my next-to-little toe.  Ouch!
I had to late cancel Avalon Crossfit tonight (even though they teased me and kept the WOD a surprise!) becasue I can’t even comfortably wear shoes, let alone sneakers.  Again, warm sunny weather would really make wearing flip flops much easier!
I am running in a race Sunday so I am hoping that everything will be OK by then.  It definitely isn’t as bad as it could be but it is a bit sore.
To brighten my day I made sure to stock up on summer-y fruit while food shopping:
I love when watermelon and pineapples are on sale!  Most of the time, especially with watermelon, I end up eating half of it before even putting it in the bowl.  I like to take on the “one for you, one for me” mentality sometimes.
And the other thing that lifts my spirit is the fact that last week I dubbed Monday: PIZZA MONDAY.  What a fantastic idea right?  I thought so too (and you can steal the idea, I don’t mind).  I always dread Mondays so I figured it was a good way to get them on my good side.  As of right now I have been sticking to the same old cheese or pepperoni but eventually I’d like to experiment with making my own dough, pesto, and topping combos.  I think the first think I want to try is a home made BBQ chicken pizza.  That would be fabulous!
Any other pizza lovers out there?  What’s your favorite combo?
I don’t know about you but I am ready to get back into the Real Housewives of New Jersey tonight so right now I am watching some reruns to pregame the season premier.
~L

Making Adult Decisions

Today I realized with the help of a co-worker (Hi Janet!), that I need to end my hiatus of being lazy and starting posting again!  Sometimes life just gets a little hectic, and when it does blogging tends to take the back seat for me.  I hope you take no offense to that 🙂  Most of the time when I am not posting I am thinking of posting and wishing I had a device that could read my mind, edit, insert pictures, and post.  Wait, isn’t that something an assistant could do?  Any takers??  Anyway…

Today’s breakfast was something you have seen before with a little twist!

Over Night Oats!  Made with 1/2 cup oatmeal, 1 tblsp chunky peanut butter and cocoa powder, and enough milk to keep the oats floating.  I like the oats flaoting more than I do when they absorb all the liquid!  Using the cunky peanut butter was a good choice because it added a slight crunch in each bite.  Very filling!

I also had an iced coffee and a banana.

After school I headed straight to Verizon to (finally) get rid of my stupid Blackberry Storm.  I don’t know if any of you have ever had one of these, but I can tell you it is single-handedly the WORST phone ever!  I have already replaced the phone a zillion times for various reasons but Sunday, when I was unable to make and recieve calls, I knew it was time to give it the boot.

I did what any responsible adult would do: traded up to a white iphone!

I have waited so long to get my hands on an iphone and it was worth the wait to get the white one, haha.  And since I am a sucker for a deal I also got a hard case, car charger and protective covers for the screen.  I swear the customer service reps at Verizon see me coming from a mile away!!

Of course the first, and only, app I currently have is Facebook 🙂

For the last few weeks I have been diligently keeping up with my Avalon Crossfit routine.  I attend 4 to 5 classes a week and take a balance of the Avalon Crossfit classes and bootcamp classes.  The classes make me feel strong and I am starting to see some small changes in the muscles in my upper body (shoulders, triceps, back, etc).  I know that toning up isn’t something that happens over night so I need to just keep plugging away until I get there.

Luckily I LOVE being a part of a program like Avalon Crossfit.  It makes it really easy to enjoy  workout when you are pushing yourself and feeding off the energy of the instructors and other participants!  Last night I headed to class at 6:30.  The WOD was called “Tabata 5” where there were 5 exercises you did each for eight rounds, 20seconds on/10 seconds off.  Holy moley!

  • kettle bell swings (12kg)
  • push-ups (I did an odd assortment or real ones, knee ones, and chest to the ground ones)
  • ab mat sit-ups
  • air squats
  • mountain climbers (there were sooo hard!)
We also started the class with over head squats.  We did 5 sets of 5 and I was able to comfortably squat with a 45lb.  I didn’t really max myself out like I should have now that I look back at it.  In my defense, I was thinking about the WOD we would be completing after and I wanted to safe my energy for that!
Running is a story for another post so I will save it, save it!
I am snacking on a Go Lean chocolate peanut butter bar before I head to bootcamp.  It is my first time trying this kind of bar out.  It has a whole bunch of protein and 180 calories so I am hoping it will give me the energy I need to get through a hard workout!
Do you have an iphone/ipod/ipad/itouch?  WHat is your favorite app??
Later,
~L

Triple Layer Cookies and Cream Crunch Bars

One of the blogs I read regularly is How Sweet Eats.  Jessica, the blogger, always has amazingly different dessert and dinner recipes, and her pictures seem to capture all the tastes and textures perfectly.  I sometimes have to refrain from licking the computer screen.

While I check the blog every day, I had yet to try to recreate one of her amazing creations.  Partly because I just can not be trusted with a whole batch of cookies/brownies/breads/etc.  I have zero self control.

When she posted the recipe for her Triple Layer Cookies and Cream Crunch Bars back in March I knew immediately they were a must make, but timing is everything folks, and I needed to be sure I wouldn’t be the only one with access to these gooey, crunchy, chocolately, peanut buttery bars.

They have been on my mind for a full month.  Easter is tomorrow and there is no time like the present.

Triple Layer Cookies and Cream Crunch Bars

From: How Sweet Eats

Brownie batter spread into pan.
Sink in 9 Oreos and bake for 25-30 minutes.
Remaining Oreos
Take out some aggression and crush those babies.
Spread over baked brownie with a 1/2 cup chocolate chips.
Melt remaining chocolate chips with 1/2 cup peanut butter.
Spread over layer bars.
Refridgerate 2 hours.
Ingredients:
  • 1/2 cup butter, at room temperature
  • 1 1/2 cups sugar
  • 2 eggs
  • 2 teaspoons vanilla extract
  • 1 1/4 cups all purpose flour
  • 1/4 teaspoon salt
  • 3 tablespoons cocoa powder
  • 2 cups chocolate chips
  • 1/2 cup peanut butter
  • 20 Oreo cookies
  • Preheat oven to 350.
  • Butter and flour an 8 x 8 cake pan.

In the bowl of an electric mixer, cream butter and sugar until fluffy. Add eggs one at a time, then add remaining teaspoon of vanilla. Add in cocoa powder and mix until combined. Add flour and salt, mixing well until batter is smooth and comes together. Fold in 1/2 cup chocolate chips.

Spread in the 8 x 8 pan. Sink 9 Oreo cookies into the batter and press gently. Bake for 25-30 minutes. While baking, crush the remaining Oreos in a ziplock bag. When brownies are finished baking, remove from the oven and sprinkle with 1/2 cup chocolate chips and crush Oreos. Place back in the oven for about 2-3 minutes. During this time, melt remaining chocolate chips and peanut butter together. Remove brownies from oven and pour melted chocolate mixture over top, spreading with a spatula. Make sure chocolate gets down into the Oreo crevices, as it is the “glue” that holds the top to the bottom. Refrigerate for 2 hours before serving.

Let brownies sit at room temperature for 15 minutes before cutting.