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?

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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

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

 

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