Monthly Archives: March 2013

This Week’s WOD’s


Meet my caveman. ❤

Monday:
On the minute for 20 min:
1st min – 35 double-unders
2nd min – 2 cleans
Result: 95 lb. cleans

Tuesday:
3×5 Shoulder Press
Result: 65 lb.
Then:
3 rounds, 3 minutes each:
8 Pull-ups
8 Thrusters (65/95)
1 min rest between rounds
Result: 84 reps, Rx

Wednesday:
3 rounds for time:
30 wallballs
20 box jumps (20″/24″)
400 meter run
Result: 16:59, Rx
Um… obviously, we didn’t know what 13.3 was going to be until after we did this WOD…

Thursday: REEEEEEEST! So very needed.

Friday:
13.3… Aka, Death by wallballs.
12 min amrap:
Karen (150 wallballs)
90 double-unders
30 muscle-ups
Result: 158 reps, Rx

Saturday:
10 min amrap:
5 deadlifts (135/225)
10 pushups
15 squats
Result: 160 lb., Rx

Questions? Advice to get better at Karen? (Yes, I know, man up. But omg…) Horror stories about 13.3? Anything primal is comment-worthy!

This Week’s WOD’s

Torture at Crossfit Great Bridge. (If your butt is in this picture and you really don't want it there, please let me know. However, you're a party pooper.)

Torture at Crossfit Great Bridge. (If your butt is in this picture and you really don’t want it there, please let me know. However, you’re a party pooper.)

Monday:
4 rounds for time:
400 meter run
10 overhead squats (95 lb./135 lb.)
Result: 12:14 @ 65 lb.
Lesson of the day… work on overhead squats. Obviously… 30 lbs. under Rx is pretty crappy.
On my own lifting: Deadlift 3×5 @ 155

Tuesday:
21-15-9 reps for time:
KB Swings (45/70)
BoxJumps (24″/30″)
Push Press (75/115)
Result: 11:50 @ 65 lb.
Lesson here? Don’t underestimate. Definitely could’ve pushed 75, added maybe an extra minute at most. Well, now I know.

Wednesday:
On the minute for 20 min”:
Even min: 3 Squat Cleans, increasing each round
Odd min: 30 seconds, max rep strict pullups
Result: 105 lb. final clean weight, 22 pullups
Not too shabby for my first WOD with strict pullups (no kipping allowed).

Thursday: 
For time: Sequence of 21-18-15-12-9-6-3
Toes to bar
Then 5 burpees + 20 double unders between sets
Result: 16:39, Rx
This was… way harder than it sounded when I read it.

Friday: 
Crossfit Open 13.2!
Complete as many rounds and reps as possible in 10 minutes of:
5 Shoulder-to-overhead (115/75 lbs)
10 Deadlifts (115/75 lbs)
15 Box jumps (24″/20″)
Obviously the girl weight is 75, not 115. The Crossfit website apparently puts the men info first… sexists.
Result: 169 reps, Rx

Questions? Comments? Snide remarks or constructive criticism? Comment away.

5 deliciously simple paleo snacks

I hope everyone had a blast doing 13.2. If you haven’t done it yet, good luck – hope you like box jumps.

I don’t know about you guys, but I need about a million snacks to get me through my day. I know it gets discouraging trying to find snacks in the grocery store that are 100% paleo, but really there are a lot of options – you just have to be willing to take the extra time to look for them and ask the store staff, if necessary. Here are 5 things I found at the grocery store this week. With the exception of the Trader Joe’s almond butter, it’s all from Walmart or Target. Yes, really!

SAMSUNG Lara bars!

If you’ve been eating paleo for a while, you probably know about these. Totally natural fruit/nut ingredients, no preservatives, no sugar, sweeteners, etc. Until recently I was getting them from Trader Joe’s, since they sell them for $1.00 apiece as opposed to the $2.50 the local upscale grocery store asks for them. However, I don’t know when they started but the Walmarts in my area are now carrying them by the box! Yes, I’m ridiculously excited about this. They are about $5.25 for a box of 5.

Short ingredients lists make me :)

Short ingredients lists make me 🙂

 GoGo Squeez!

So these little guys are called GoGo Squeez Applesauce on the Go. I don’t personally consume them, because I’m over the age of 8, but my daughter LOVES them, and they’re 100% fruit and fruit juice. Yay for little paleo babies! I got a huge box of them for like 8 bucks at Walmart.

GoGo's ingredients

GoGo’s ingredients

Available at <a href="http://www.target.com">Target</a> Crispy Green Mangoes from Target

I usually get my dried mangoes from Trader Joe’s, but they were out of the unsweetened, unsulfated kind I always get the last time I was there. These are freeze dried, so they’re crispy as opposed to chewy. However, they are actually surprisingly delicious, totally all-natural and only about a buck a pop.

 Raw, Crunchy, Unsalted Almond Butter

Exactly how it sounds. Crunchy and almondy and delicious. 🙂 Available at Trader Joe’s. I eat this with everything.

 Naked Coconut Water

There are a lot of brands out there for coconut water, but this is definitely my favorite. There’s nothing added, just straight coconut water. They also have these in flavors like lychee and pineapple, but I think those have some other additives. What I do if I want some flavor for these is blend them with a strawberry or kiwi, and ta-da – instant deliciousness. Bonus – they’re only about $1.50 at Walmart.

If you have questions about other snack ideas, comments, or you know of some hidden paleo secret and want to share, please let me know. Happy snacking!

This Week’s WOD’s

Photo and complementary days of soreness courtesy of Wellness One Fitness/Crossfit Great Bridge

Photo and complementary week of soreness courtesy of Wellness One Fitness/Crossfit Great Bridge

Well, the “Crossfit season” has begun. Crazed athletes everywhere have just submitted their first open scores and are losing sleep thinking about the next four workouts. Meanwhile, this girl is… simply regretting the doughnut she ate today. Now, for the rundown of this week:

Monday:
Meet Cindy, the girl who left me with throbbing shoulders for four days after this WOD.
Cindy – 20 min Amrap:
5 pullups
10 pushups
15 squats
Result: 13 Rounds (3 rounds Rx pushups, remainder w/ knee pushups)
Now, I definitely didn’t take the gold for speed on this one. However, I’m happy to say that this is the first WOD I have done with all Rx pullups and no band for support! I also did the first 3 rounds with Rx pushups. However, had to give that up when my shoulders turned to jell-o. But watch out, pushups, cause you’re next.

Tuesday:
12 min Amrap:
3 power cleans (125 lb./185 lb.), touch & go
10 toe to bars
15 Wallballs
Result: 4 Rounds @ 95 lb.
As if Cindy didn’t destroy my uppers enough…

Wednesday:
Big, fat, luxurious REST DAY.

Thursday:
2 Rounds for time:
1 min dumbbell squat cleans (20 lb./35 lb.)
1 min deadlifts (155 lb./225 lb.)
1 min pushups
1 min dumbbell jerks (20/35)
1 min rest
Result: 46 reps for round 1, 51 reps for round 2, Rx baby

Friday:
Open WOD 13.1! Read the last post if you don’t know what that is. Uh, and while you’re at it, step your game up, cause everyone knows what that is by now.
Result: 120 reps, Rx
Didn’t quiiiite make it to the 100 lb. snatch. Okay, I was off by about 10 @ 75 and 20 burpees. But I think I did pretty well anyway. I have horribly flat feet that always cramp up during WOD’s like this, which is what happened during the second round of burpees, so I ended up doing the rest of the WOD barefoot. Currently I wear the Crossfit Nano U-forms for most of the WOD’s and occasionally put on my Pumas for running, but I’m thinking about a very minimalist alternative since I seem to have less cramping problems when I’m barefoot. Definitely open to any helpful suggestions in this area, so please let me know if you have an opinion in the minimalist shoe discussion.

Saturday:
Partner WOD:
5 min of front squats, pick your weight. Alternate w/partner for max reps. Result is weight x number of reps completed.
Then, 15 min amrap, alternating:
Partner 1 – 400 m run
Partner 2 – 15 wallballs and 10 box jumps (20″/24″)
Result: 6, 370 lb./7 rounds with my great partner, Olivia!

I apologize for the lateness of the Wodcast. It should be posted soon, and we’ll be talking about the Open. As always, please feel free to leave questions, comments, concerns, or pictures of you drinking beer while doing burpees below.

Rumor has it…

There’s some kind of big deal happening today.
Oh yeah, it’s INTERNATIONAL WOMEN’S DAY!!

Jk. F that noise. It’s the Crossfit Open.

cf open

Put on your big boy pants and man up today, everyone.
(My feminist contribution to Women’s Day. You’re welcome.)

Seriously, though, good luck to everyone competing. I won’t be competing but I will certainly be suffering alongside you all through this miserable 17 minute disaster of a WOD. Remember that yes, it is a competition, but more importantly we’re all just trying to be better than yesterday. Now go kick some ass!!

CrossFit Games Open 13.1
Proceed through the sequence below completing as many reps as possible in 17 minutes of:
40 Burpees
30 Snatch (75/45 lb)
30 Burpees
30 Snatch (135/75 lb)
20 Burpees
30 Snatch (165/100 lb)
10 Burpees
Max rep Snatch (210/120 lb)

Haha… snatches on Women’s Day. Okay, I’m done now.

Paleo Recipes: Favorite soups and salads

The great thing about eating paleo is that you have a huge selection of foods you can eat, and there are a million resources out there with great ideas for recipes. Here are a few soups and salads that we’ve tried and loved:

Paleo Sausage and Spinach Soup

Photo by Jennie Bowen

Photo by Jennie Bowen

Visit The Preppy Paleo for the full recipe.

This is the perfect soup to warm you up on a frigid day. Everything in it is paleo approved and delicious, and – the best part – it’s quick and painless!

Jennie suggests using sliced sausage instead of crumbled, and fresh coriander instead of basil.

Chicken “Noodle” Soup

Photo by Jennie Bowen

Photo by Jennie Bowen

Visit Elena’s Pantry for the full recipe.

Another delicious soup to beat the winter blues!

Jennie suggests adding 2 teaspoons of Savory for taste and also adding shredded chicken to make it a more substantial meal.

Shrimp and Spinach Salad

SAMSUNG

Visit The Preppy Paleo for the full recipe.

This is definitely my new favorite salad! I made it without the feta cheese to make it 100% paleo. I also didn’t have any mushrooms around so I didn’t use those, but I don’t think it took away from the salad. The dressing is so good you can definitely make extra and save it for your next salad!

If you have questions about these recipes, or paleo in general, please feel free to leave a comment. Also, if you have a delicious paleo recipe you’ve tried and would like to share, I’d love to hear from you! Happy eating and stay primal!

This Week’s WOD’s

Photo credit: Olivia Spry. 155 lb. back squat. Yay for a PR kind of week!

Photo credit: Olivia Spry. My 155 lb. back squat. Yay for it being a PR kind of week! (We couldn’t quite get the ass to grass picture, but I promise I don’t stop at parallel!!)

Wow, what a tough week. I feel like I’m always saying that… but really, this one might take the cake on the overall soreness factor. The heavy lifting has definitely roughed me up and my lungs have been doing some serious extra credit. Plus I look like I must have gotten into a fight by the bruises on my thighs, chest and upper back. Needless to say, I’m taking a much-needed rest day today! Here’s a breakdown of this week’s WOD’s.

Monday:

This WOD was designed to be 7 rounds for time of 35 double-unders and 3 power snatches. However, my class was too large for this (and it was way too cold to send people outside) so we did 7 rounds of each, every minute on the minute.

Every minute on the minute alternating w/ partner:
35 Double-unders
3 Power snatches
Result: Completed w/65 lb. snatch, mostly double-unders but some singles toward the end.

Tuesday:

Max rounds in 12 minutes – progressing by multiples of 3 (3, 6, 9, 12…):
Kettlebell swings (35 lb., 55 lb.)
Ab-mat situps
Burpees
Result: 18 Rounds + 12 extra kettlebell swings, Rx

Wednesday:

The impossible WOD! Apparently my coach thought we all needed some extra torture cause front squats don’t leave us winded enough…
Every 5 minutes for 15 minutes, for time:
Run 800 meters
Rest 5 minutes, then:

3 rounds for time:
10 Front squats (95, 135)
10 Push jerks, same weight
Result:
Times for each 800 m run: 3:27, 3:34, 3:28
FS/PJ time: 7:40 @ 75 lb.

Thursday:
30-20-10 Reps for time:
Hang power clean (95, 135)
Knees to elbows
Result: 13:36 @ 85 lb.

Friday:

Crossfit Total! Crossfit total is your number for the sum of your 1 rep max back squat + deadlift + shoulder press. This was the most fun thing we did this week, cause it’s really cool to use this as a benchmark to see how you’ve progressed. I was disappointed in my shoulder press because I only went up 5 pounds from the last time I did it, so that’ll be something for me to work on. However, I got new PR’s for my deadlift and back squat, so that’s exciting!

Result: 420 total.
Back squat: 155 lb.
Shoulder press: 70 lb.
Deadlift: 195 lb.

Overall, it’s been a great week. Unfortunately I didn’t have it in me today to do the ridiculous thruster/pullup/clean/pushup workout today. Five days in a row is a loooot of Crossfit, and this girl is pooped.

squat day

Amazing how much lighter it is in this position. If only we could stay here 🙂

On another note, stay tuned for some paleo recipes in the next post. I have a couple recommendations for things I’ve tried recently and liked, and I have a few friends who’ve started paleo in the past couple weeks and want to share what they’ve come up with. Have a great weekend and stay primal!

Wodcast #2: Deadlifts and shoulder presses and back squats, oh my!

Yep, it was Crossfit Total today to cap off an extremely tough, bone aching kind of week. I’ll share my results tomorrow when I update my WOD’s for the week. In the meantime, here’s this week’s Wodcast.