Yesterday in the gym. I did Outlaw with the boys (Bobby, Sun, Jon Oh, Rory) and when Rudy posted it he referred it to "pain threshhold" training. Oh boy.
Snatches 3x1 80 %- 80lbs
Clean and Jerks 3x1 80%- 110lbs
I love the squat clean part of this even though my ass almost touches the ground and dont like the jerk so much. Im getting quicker then I use to be but not supppper quick yet. Ben has helped me a ton with jerks and hopefully tomorrow when we meet we can fix these slow feet.
Snatch pulls at 90 lbs 3x2
Next was the "pain threshhold" portion
With a 10 lb vest
5rounds:
250 M row
10 squat clean thrusters at 65lbs
15 burpees
Rest 3 minutes in between each round
The vest made this workout very uncomfortable. It actually came undone and was dangling from my body during the first row. Then after I got it done up it was creeping up and cutting my air supply off, then it was in the way on the squat cleans, and felt awesome on the burpees when I was laying on top of the little 2.2 lb bricks strapped into the front. All in all though I really like this WOD. Wow Rudy, thats two in a row! haha I think I like the long varied met cons because I feel like Im getting a lot done. I felt great on the rowing too. Before it I said to the boys, Im going to row slow, mkay?? and Bobby looked at me and said, its suppose to be a sprint! So I was like, welll shit. Fine. and it turned out not so bad with my fastest being a 1:43 pace and my slowest being a 1:49 pace.
Afterwards I was suppose to do bench press annnnd reverse hypers but I was pooped. So I worked on some butterfly pullups! They felt great! My fear of knocking out my teeth is lessening and the ryhthm is getting better. Now I have decided Im just going to do butterflys in each WOD from here on out. Bring on the pullups. In case you're wondering what Im talkign about.... Here is a video of Camille le blanc-bazinet doing the last sectionals workout this year (she got first in the world) These are the butterfly pullups that I strive to acheive someday! Click below!
Camille's Crazy Ass Pullups
Thursday, April 12, 2012
Tuesday, April 10, 2012
Oh Miss paleOMG.....
So Juli B. posted some pretty epic things. This is one of them, I cannot wait to try ASAP.
| Chocolate Coffee Caramel Bars |
Prep time: 15 mins
Total time: 15 mins
Serves: 3-4
Ingredients
- For the crust
- 12 dried figs (or dates, if you prefer), stems removed
- 1/2 cup almond butter
- 1/4 cup Unsweetended Shredded Coconut
- 2 tablespoons Raw Honey
- 3 tablespoons unsweetened cocoa powder
- 1 teaspoon cinnamon
- pinch of salt
- For the caramel
- 12-14 medjool dates, pitted and soaked in water for an hour
- 5-6 tablespoons canned coconut milk
- 3 tablespoons water
- 1 teaspoon vanilla extract
- pinch of salt
- For the topping
- 1 cup Enjoy Life Chocolate Chips or dark chocolate, melted
- 1/4 canned coconut milk
- 2 teaspoons ground coffee
- coarse sea salt, to top
Instructions
- First make your crust. Add all of your crust ingredients into a food processor and mix until well combined. Add the crust mixture to a bread pan and push down until the mixture is flat. Like a crust. Duh.
- Now add your dates and pulse until dates have broken down (less than a minute) then add your coconut milk tablespoon by tablespoon to the dates while the food processor is still running. Then add your water as well.
- And add your vanilla extract and pinch of salt.
- Process until you get a caramel. BOOM. May take 3-5 minutes, tops.
- Pour caramel over your crust and spread evenly.
- Now you will want to melt your chocolate. You could do this in a double boiler or just the microwave. I chose the latter.
- Melt chocolate and coconut milk together in the microwave. Heating for 30 seconds then mixing well and reheating when necessary.
- Once your chocolate is completely melted, add your ground coffee and mix well.
- Pour melted chocolate over your caramel and spread evenly.
- Add coarse sea salt on top of the chocolate.
- Put in freezer to let chocolate harden. Around 10+ minutes.
- Eat!!
Outlaw and Benjamin
Today I got to work with Ben! He is a great coach and Im so thankful he started helping me with my lifts. I seriously couldnt even do a snatch before February. I could, but it wasn't pretty. He gave me the stink eye because I didn't have my lifting shoes with me. I realllly need to start writing down some of the shit he says, because its pretty epic and hilarious. I have a history of NOT staying on my heels, then the bars gets out in front of me. We worked on clean and jerks and some clean pulls (all from Outlaw's prgramming today)
Then afterwards we did "Elizabeth"
Elizabeth is a CrossFit benchmark workout that consists of:
21-15-9
squat cleans
ring dips
my time was 20:25
not the quickest, but those ring dips are one of my PWYSA demons :) Glad I did them all.
Then rest 2 minutes
Thennnn....
12 rope climbs
50 GHD situps
Row 1000 M ( thats two 500's AKA a 1k)
The whole thing took me about 40 minutes. I actually felt really great on this wod today. It was tough but I liked it! A+ Rudy ;)
So today I met with my advisor for school and Im REALLY graduating next semester! Im so stoked. I have been in school for an ungodly amount of time and cannot wait to be done :) I will have a degree in Health Science with an emphasis in general health and a minor in psychology. Now what to do with this pretty little degree is the next question and I will be exploring my options this summer! Very excited for the next chapter of my life. Going into it with Bobby makes it even better. I gotta give the man some serious kuddos for putting up with me and my weirdness, and when I leave all the cupboards open in the kitchen, my lack of speediness in the grocery store, and much much more. He is incredibly supportive and helpful in my paleo and CrossFit adventures! I am one lucky girl :)
Only 8 more days until we discover the workouts for Regionals!
Then afterwards we did "Elizabeth"
Elizabeth is a CrossFit benchmark workout that consists of:
21-15-9
squat cleans
ring dips
my time was 20:25
not the quickest, but those ring dips are one of my PWYSA demons :) Glad I did them all.
Then rest 2 minutes
Thennnn....
12 rope climbs
50 GHD situps
Row 1000 M ( thats two 500's AKA a 1k)
The whole thing took me about 40 minutes. I actually felt really great on this wod today. It was tough but I liked it! A+ Rudy ;)
So today I met with my advisor for school and Im REALLY graduating next semester! Im so stoked. I have been in school for an ungodly amount of time and cannot wait to be done :) I will have a degree in Health Science with an emphasis in general health and a minor in psychology. Now what to do with this pretty little degree is the next question and I will be exploring my options this summer! Very excited for the next chapter of my life. Going into it with Bobby makes it even better. I gotta give the man some serious kuddos for putting up with me and my weirdness, and when I leave all the cupboards open in the kitchen, my lack of speediness in the grocery store, and much much more. He is incredibly supportive and helpful in my paleo and CrossFit adventures! I am one lucky girl :)
Only 8 more days until we discover the workouts for Regionals!
Monday, April 9, 2012
Please forgive my blogging skills.....
So I know its been a while! This summer I pinky swear I will be a diligent little blogger. Not that it matters! hahaha I just feel like consistency is a must when you have a blog. It's like keeping a journal plus I love doing. Which is probably a bad sign because I should be studying for my Personality Psychology exam right now, not writing about Rudy's mean WODS and paleo fun. BUT I've been sitting here doing homework for the past 3 hours and I need a friggin break from Osmolarity and Social cognitive learning theories!
So this last week has been great! I did Outlaw on Monday, Tuesday, Wednesday, Friday.
6AM (bad idea) I did 3 rounds of Barbara! It actually wasn't that bad. I just cant go straight into Oly lifting at 7am so I thought this would be a good way to warm myself up. Little did I know that at 6AM the pullup bars are cold as shit and my hands were going to be mad me for the rest of the week.
Monday for Outlaw we did tons of snatches, snatch pulls, tempo high bar back squat (155 lbs), Strict pullups, Bench press, ring handstand push ups (assisted, of course), and L-sit holds for 4 minutes (not 4 minutes straight, that would be stupid)
Tuesday we did more snatches(surprise, surprise) both power and full squat. at 60%-70%-80%-90% I felt ok on these this day and was happy I got 90 lbs a couple of times this day. We worked on clean and jerks at 80lbs, 95lbs, and 110 lbs (power clean/push jerk)
Sam titled it "Outlaw Bitches"
30- 26" box jumps
20 deadlifts at 205lbs
30 toes to bar
20 DB push press 35lbs
30 GHD
20 calorie row
30 alternating pistols with a 12 lb dumbbell (AKA Jamie looks like a cerebral palsy train wreck)
20 burpee box jumps (onto that lovely 26" box jump)
Normal box jumps for girls is generally 20", so 26" felt significantly frightening for someone with as much coordination as me. We had a 45lb plate stacked on top of a guys 24" box. These suckers got hard towards the end of the burpee box jumps, especially since both butt cheeks were locked up after doing all those pistols. Pistols are honestly the most awkward movement known to man kind. Well almost :)
It's finally Wednesday bitches. Much needed thursday rest day is looking mighty grand.
did some full squat clean and jerks 80-90-110lbs. some clean pulls whihc make my thumbs feel like they are going to explode from doing hook grip, 1 1/4 front squats (no this is not like platform 9 3/4, my god I wish, if you dont understand this sentence then we cannot be friends anymore) These are tricky little suckers. You go down all the way in a front squat, then come back up 1/4 of the way then go back down. I did them at 135lbs. This is some awesome shit Rudy,and no I would never be sarcastic ;)
I skipped conditioning today because I was being a total baby, but hey it happens. You'd think after how long Ive been doing CrossFit that I would be able to handle having sore hands after
Thursday-REST DAY
Friday- This day was the best. Anne Marie and I did some snatches and cleans of the box which felt awesome. I had never done them off the box before and I feel like they eliminate a lot of my bad habits. Then we did this workout that for the first time, there was not tears, but laughter. Not the kind of laughter that rings throughout the room and bring joy to every girl and boy, but the mad hatter/hare kind. There were HSPU on plates, heavy overhead squats, and prowler pushes. The HSPU were seriously the kicker in this one. I have never failed so many reps in my life. I am really happy I made it through. I feel like I could have been really pissed and disappointed but I wasn't and I feel like this is where you have to learn to not push, but kick that little voice in your head right in the picachu and tell yourself you can do it! CrossFit has given me the greatest sense of accomlishment over the last few years. Sometimes I still feel like Im going nowhere or I still have so much to get better at but that itself is half the fun! Not going to get bored anytime soon with this sport! Even though my arms were dangling at my sides uselessly after this WOD and I NEVER want to do another HSPU in my life, I have to give myself a F*ck yeah! for finishing. Anne Marie and I both were encouraging one another and we made it through. Happy I have such amazing team mates!
These last few weeks have been absolutley insane with Outlaw. I like Rudy's prgramming. Its scary as shit and forces my to do heavy barbell work everyday (my least favorite). It makes me wanna cry. And it gives me a swift kick in the ass, every day. And yet Im still curious about what he'll post the next day and what challenges I will meet (theyre always there)....
Sunday I ran 10 miles with Sam, Lindsay, and Stac! (Oh and Red and Mal as well) Robie is less then two weeks away!
Today (monday the 9th) Linds and I did some Outlaw snatches and clean and jerks. Tempo back squats. Then strict pullups and thruster.Linds helped me a lot with the strict pullups. She is an incredible athlete! She has been going to our gym since November and didn't do much CrossFit before that. She is competing on the team this year with our gym and I am so impressed with her strength! Cant wait to see what she will do at regionals! :)
Paleo was okish this week. Easter Sunday was kind of a blowout (lasagna, rolls, banana pie, brownies) and so was Sautrday night. Paleo Boise Fry Co with some not so paleo Aspen leaf frozen yogurt, Made it half way through my icecream until I got sick and Bobby confiscated it. He didnt actually physically take it away but he gave me that disapproving look he gives whenever I fall off the paleo wagon. Glad he stopped me because I have felt like shit ever since. Eating paleo makes me feel awesome, except when I cheat. I always think why cant I just eat normal! so I dont feel shitty eating shitty foods. But maybe its all the "normal" eaters out there that should come to the dark side and feel awesome. Today marks the end of our 12 weeks of paleo, boy did that sneak up on me! Yay for 12 weeks, now when to quit paleo, eat pizza everyday and drink Caramel macchiatos again???? :) I think I would bein heaven for one meal and DIE afterwards. So for now Im still doing paleo. Maybe not forever but I certainly dont know how I can ever switch back to grains and sugar again :/
So this last week has been great! I did Outlaw on Monday, Tuesday, Wednesday, Friday.
6AM (bad idea) I did 3 rounds of Barbara! It actually wasn't that bad. I just cant go straight into Oly lifting at 7am so I thought this would be a good way to warm myself up. Little did I know that at 6AM the pullup bars are cold as shit and my hands were going to be mad me for the rest of the week.
Monday for Outlaw we did tons of snatches, snatch pulls, tempo high bar back squat (155 lbs), Strict pullups, Bench press, ring handstand push ups (assisted, of course), and L-sit holds for 4 minutes (not 4 minutes straight, that would be stupid)
Tuesday we did more snatches(surprise, surprise) both power and full squat. at 60%-70%-80%-90% I felt ok on these this day and was happy I got 90 lbs a couple of times this day. We worked on clean and jerks at 80lbs, 95lbs, and 110 lbs (power clean/push jerk)
Afterwards the conditioning was fairly hellish, knew this was going to occur because there was no conditioning on Monday. I ran 5 miles with Jeanette at noon. Then after lifting/strength did this adorable WOD ( yes, adorable)
Sam titled it "Outlaw Bitches"
30- 26" box jumps
20 deadlifts at 205lbs
30 toes to bar
20 DB push press 35lbs
30 GHD
20 calorie row
30 alternating pistols with a 12 lb dumbbell (AKA Jamie looks like a cerebral palsy train wreck)
20 burpee box jumps (onto that lovely 26" box jump)
Normal box jumps for girls is generally 20", so 26" felt significantly frightening for someone with as much coordination as me. We had a 45lb plate stacked on top of a guys 24" box. These suckers got hard towards the end of the burpee box jumps, especially since both butt cheeks were locked up after doing all those pistols. Pistols are honestly the most awkward movement known to man kind. Well almost :)
It's finally Wednesday bitches. Much needed thursday rest day is looking mighty grand.
did some full squat clean and jerks 80-90-110lbs. some clean pulls whihc make my thumbs feel like they are going to explode from doing hook grip, 1 1/4 front squats (no this is not like platform 9 3/4, my god I wish, if you dont understand this sentence then we cannot be friends anymore) These are tricky little suckers. You go down all the way in a front squat, then come back up 1/4 of the way then go back down. I did them at 135lbs. This is some awesome shit Rudy,and no I would never be sarcastic ;)
I skipped conditioning today because I was being a total baby, but hey it happens. You'd think after how long Ive been doing CrossFit that I would be able to handle having sore hands after
Thursday-REST DAY
Friday- This day was the best. Anne Marie and I did some snatches and cleans of the box which felt awesome. I had never done them off the box before and I feel like they eliminate a lot of my bad habits. Then we did this workout that for the first time, there was not tears, but laughter. Not the kind of laughter that rings throughout the room and bring joy to every girl and boy, but the mad hatter/hare kind. There were HSPU on plates, heavy overhead squats, and prowler pushes. The HSPU were seriously the kicker in this one. I have never failed so many reps in my life. I am really happy I made it through. I feel like I could have been really pissed and disappointed but I wasn't and I feel like this is where you have to learn to not push, but kick that little voice in your head right in the picachu and tell yourself you can do it! CrossFit has given me the greatest sense of accomlishment over the last few years. Sometimes I still feel like Im going nowhere or I still have so much to get better at but that itself is half the fun! Not going to get bored anytime soon with this sport! Even though my arms were dangling at my sides uselessly after this WOD and I NEVER want to do another HSPU in my life, I have to give myself a F*ck yeah! for finishing. Anne Marie and I both were encouraging one another and we made it through. Happy I have such amazing team mates!
These last few weeks have been absolutley insane with Outlaw. I like Rudy's prgramming. Its scary as shit and forces my to do heavy barbell work everyday (my least favorite). It makes me wanna cry. And it gives me a swift kick in the ass, every day. And yet Im still curious about what he'll post the next day and what challenges I will meet (theyre always there)....
Sunday I ran 10 miles with Sam, Lindsay, and Stac! (Oh and Red and Mal as well) Robie is less then two weeks away!
Today (monday the 9th) Linds and I did some Outlaw snatches and clean and jerks. Tempo back squats. Then strict pullups and thruster.Linds helped me a lot with the strict pullups. She is an incredible athlete! She has been going to our gym since November and didn't do much CrossFit before that. She is competing on the team this year with our gym and I am so impressed with her strength! Cant wait to see what she will do at regionals! :)
Paleo was okish this week. Easter Sunday was kind of a blowout (lasagna, rolls, banana pie, brownies) and so was Sautrday night. Paleo Boise Fry Co with some not so paleo Aspen leaf frozen yogurt, Made it half way through my icecream until I got sick and Bobby confiscated it. He didnt actually physically take it away but he gave me that disapproving look he gives whenever I fall off the paleo wagon. Glad he stopped me because I have felt like shit ever since. Eating paleo makes me feel awesome, except when I cheat. I always think why cant I just eat normal! so I dont feel shitty eating shitty foods. But maybe its all the "normal" eaters out there that should come to the dark side and feel awesome. Today marks the end of our 12 weeks of paleo, boy did that sneak up on me! Yay for 12 weeks, now when to quit paleo, eat pizza everyday and drink Caramel macchiatos again???? :) I think I would bein heaven for one meal and DIE afterwards. So for now Im still doing paleo. Maybe not forever but I certainly dont know how I can ever switch back to grains and sugar again :/
Subscribe to:
Posts (Atom)