Archives for posts with tag: health

6am bikram class today.  got up at 5:00am this hopefully will carry through for tmr for 6am running wod and normal wod.

bikram was good.  i felt pretty flexible and well balanced.  i still get pain mostly in my right foot when doing the one legged postures.  its pin and needles type of thing so i think its due to poor circulation which i am pretty sure i have since my extremities are always freezing.  spine strenghting was good.  felt a little slow.  crossfit has promoted my endurance for holding postures and my leg muscles so much.

made protein smoothie fitmixer slim still on the fence about this.  i did not do enough research and just choose based on price.  i got a 7lbs bag because why do anything small so I am just going to work my way through it. smoothie contained:

1/4 cup water

1 tbs peanut butter

1 scoop fitmixer slim

1 frozen banana

1 handful of frozen black and raspberries

a drizzle of honey

This is my basic smoothie recipe. i always use a banana because it helps with muscle ache and i switch out the other frozen fruit depending on what is on sale.  if i want to treat myself i will substitute milk for the water.

I based my “formula” of of No Meat Athlete’s great blog post about smoothies.

1-2-3-4-5-6-7-8-9-10 

Hang Power Snatch 55/75

Overhead Squats 55/75

Ring Dips

Run 400M Run

10-9-8-7-6-5-4-3-2-1

Hang Power Snatch 55/75

OHS 55/75

Ring Dips

***CAP is 27 minutes***

I did not finish this one.  My shoulder and back were super sore. I woke up in the middle and had to stretch for a few minutes. I grabbed the 15lb bar and hoped for the best.  I totally lost steam after the run.  My goal was to make it to 5 but I only made it to 8.

20 Minute AMRAP

5 Burpees

10 KTE’s (did 3 or so rounds of pretty good ones and then my right elbow started to lock up so i switched to use the “captains chair” for the rest)

15 KB Swings 35/53 (i have no idea. they are in kilograms and i totally can not remember what it even said, it was orange)

Final: 6 +1

I wish I had pushed harder.  I really need to work on my push-up/burpee form it gets so sloppy when I get tired.  Kettle Ball Swings were good. Need to work on tightening my arms when raised.  Feelings pretty good.

Have to stay focused on my work because my cousin is coming into town for a few hours tomorrow.

so todays wod (work out of the day) included box jumps and sqauts!

20 MIN AMRAP (as many reps as possible)

200M Run

10 Front Squats 95/135

15 Box Jumps

So I pulled out the red box, which most women use and i think is 20 inch, and said well here goes nothing.  i kept trying to catch the coaches eye to ask for advice but she was not looking my way.  finally i just stood in front of the box looked at it and jumped and i was on top of the box!  i did a few more and then the timer was about to start.

my right knee was feeling pretty sore from tuesday so i only did the front squats with the 15 lbs pound bar which was perfect.  i was able to work on my squat form and do all 10 unbroken. I ended up doing 4 rounds + 200 m run.  my goal was 5 but my bigger goal was to make all my box jumps, which I did!

alright, back to editing!

Things lately have been all over the place and I have just been ignoring my blog.  My business has picked up a little and my wedding is almost a month away so I feel like that is what has been occupying my time.   There has been a lot going on.  I am going to start off on the work out side of things.    I pick up this amazing book called the New Rules of Weight Lifting for Women.

I saw it on Megann’s amazing blog Meals and Miles, which I highly recommend readying.  She is a great blogger and always has interesting, inspirational and funny things to talk about.  So she picked this up because she is training for an Ironman because she is badass.  While I am not training for anything like that I have been looking to, I was going to say tone Lou Schuler the narrator of this book would not agree, so lets go with make my arms look good for my strapless wedding dress, which I am picking up in CT in a few weeks and flying back with me.  So anyway, I got the book from the library so I could see if I like it and very quickly I really started to enjoy it.  Stage 1 takes 6 weeks if you do it 3 times a week and I was banging it out and upping my weight and feeling great.  I finished stage 1 and was starting stage 2.  My loving fiance decided he wanted to join in, we are ignoring the title of the book now.  Last Wednesday we got up at 6:30am and went to the gym to start Stage 2.  We did one move and then we moved on to the step up, which was part of stage 1.  A step up is basically exactly what it sounds like.  You hold some weights and you step up on to something higher and step down.  As we were doing them I called out “last one” and as I placed  my right foot on the ground I heard a crunch and fell over.  Vin immediately threw down his weights and I fell into tears not as much from the pain but just the fear of what this could be, broken ankle, crutches at the wedding, little to no working out.  We decided that the best thing was for him to get the car and then we could decide if I would need to go to see of professional from there.  In the end we decided that I would just not move from the couch, and according to Vin no going to the bathroom, for one whole day and see how I feel from there.  Thankfully after taking 2 days really easy I am back to normal with a little pain in my foot.

Unfortunately,  because of this I did not have a very healthy week.  I am looking to re commit myself to focusing on the greater goal and not so much immediate gratification, such as beer, friend chicken and donuts, so it goes.  I walked and slowly jogged 2.5 miles this morning and will be doing a relaxing flow class today.

Vin and I have been loosely following Couch to 5k plan and it has been going really well.  Today was a rest day for him and a sleep in day so I got some exercise in after he left.  Little Rodney Yee’s Ultimate Power Yoga, which I started to like.  Its so different doing yoga from a dvd, but my wallet likes it and I am getting used to it.
after yoga i had some oatmeal with peanut butter, flax seeds, rasins and a half of apple.  yumafter this i got on my bike and ran the two errands i had, post office and bank.  it is beautiful outside, sunny though the breeze is a little stronger then i would like especially when riding into it and i going about 2 mph. i am so lucky to live in flordia and get to enjoy this beautiful weather but i really wish i could ride my bike on the roads.  I see people doing it but I am way to scared.  80% of the bikers around where I live, not on glorious bikers heaven A1A, ride on the sidewalk and what mainly sucks about this besides dodgy the occasional pedestrian is waiting for the cross walks.  I try to be so good and only go when the cross walk changes but even then i have people making right hand turns and to top this all off  here in florida, or as vin and i call it the wild wild west, people can have all there car windows tinted so you can’t even tell if people see you.  any fellow bikers, flordians have any tips?after getting back from that i buckled down and got some work done.  when i finally was hungry for lunch around 2 thanks to yummy oatmeal and late breakfast I tried a trick from one of my fav bloggers, Kath at Kath Eats Real Food who actually uses some paper that we finished a bunch of our furniture with, story for another day, so I grabbed some scrapbook paper from the craft draws to spruce up my lunch photo as well as added a dexter head deciding weather he should eat my food or not, the verdict was no.  Lunch was left over chicken, pea, pasta pesto from last night over some yummy organic girl spinach.  yums.