Archives for posts with tag: healthy-living

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.

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50 Pullups  I modified with green band.  First 25 were good.  Getting better at my kipping.  Chest getting above bar.  Last 5 were sloppy.

400M Run

21 Thrusters 65/95 (15lbs) I am having such a hard time with my squats/trusters.  I really wanted to work this one light because I want to get my form right but I just have such a hard time.  Whenever I get corrected I do not feel any difference so I do not know how to keep it correct besides having some one stand over me and say so.

800M Run 

21 Thrusters 65/95 (15lbs)

400M Run  I was lagging last 100M thankfully I had a great motivator and pace setter so it made it 100% easier to finish this up.

50 Pullups modified with green band

***Scale if needed***

 

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!

I have been doing crossfit for about 2 months now and can honestly say I love it.  What do I love so much about it? Well I am sure you have heard it all before but for me.  Its the group mentality as well as having the set time, place a workout ready to go.  I can not bail even if I want to.  I mean I can not show up but as long as I show up I know I am going to get a killer work out.

I also still do Bikram yoga once a week which I still think is amazing but its the exact same thing ever single time which is great, and always challenging but it sometimes gets boring mentally.

Since its been 2 months I can for sure see improvements in my numbers on the board as well as on the scale (well there is no scale but pants are looser so I count that as a scale victory unless all my pants decided to grow)  But I have been wanting to make goals I can accomplish in the box (crossfit’s gym)  So here goes nothing.

1) Box Jump (lets say 20″ but I have to check)

1)  DU

2) Squat Form

72 min for 4.645 miles

Time

MPH

0:00 – 10:00

4.0

10:00 – 11:00

3.0

11:00 – 13:00

4.5

13:00 – 14:00

3.0

14:00 – 16:00

4.6

16:00 – 17:00

3.5

17:00 – 19:00

4.7

19:00 – 20:00

3.5

20:00 – 22:00

4.8

22:00 – 23:00

3.5

23:00 – 25:00

4.9

25:00 – 26:00

3.5

26:00 – 28:00

5.0

28:00 – 29:00

3.5

29:00 – 31:00

5.0

31:00 – 32:00

3.0

32:00 – 34:00

4.5

34:00 – 35:00

3.5

35:00 – 36:00

4.8

36:00 – 37:00

3.5

37:00 – 38:00

4.7

38:00 – 39:00

3.5

40:00 – 41:00

6.0

41:00 – 43:00

3.5

43:00 – 44:00

5.0

44:00 – 45:00

3.5