11 Days in NorCal, Some CrossFitting, and a Bachelorette Party

Post-"Bachelorette Party WOD" at The Marina

In the Hotel Getting our Faces Painted Up for the Night Out

Itinerary:

Friday-Saturday: Stay at my Aunt and Uncle's house in the Bay Area

Sunday: CrossFit Mobility Certification at CrossFit Pleasanton

Monday-Thursday: Stay with my Mom in NorCal and workout at CrossFit Redding

Friday-Sunday: Bachelorette Party Weekend in SF and WOD at San Francisco CrossFit

My mom buys eggs, from her neighbor's,  and I brought (in my carry-on) my favorite pork breakfast sausage (along with some of their homemade Brauenschweiger and chickens...yeah, the TSA thought it just a little strange) so we created some really great breakfasts throughout the week. We ate a lot of eggs, but we also ate a lot of veggies...lately, I'm craving more green stuff than I have in the past few months so I'm listening to my body and am feeling really good. 

We both love to cook, so this week was full of some of the best meals I've had in a while. 

Breakfast:

We made breakfast every morning, but you'll notice the addition of Smoked Oysters...I brought these for my trip to SF, knowing that I'd be with a group of girls that may not be on the same feeding schedule as myself. This proved to be a very wise decision. ;) 

 

 

 

Lunch:

I met up with friends on most days, so I ate out quite a bit. I had Thai food (there was likely some sugar in there, but no grains or gluten) one day, but stuck with salads and burgers (no bun) on the other days. The one day that Mom and I ate at home, we made Lettuce-Wrapped Turkey Breast w/Red Bell, Olives, and Capers and served them with Roasted Beets and Sauerkraut. YUM!

 

 

Dinner:
We cooked every night, with exception to my trip to SF. Below you'll see:
-Grilled Steak w/Salad and Roasted Cauliflower and Yams
-Grilled Tri-Tip w/Roasted Asparagus and Baby Kale Salad
-Roasted Leg of Lamb (from my Mom's lamb) w/Fennel, Celery Root, Cauliflower, and Carrots
-Grilled Halibut w/Salad and Grilled Veggies
-Grilled Shrimp and Scallops w/Grilled Veggies
-King Salmon w/Steamed Veggies (Gulliver's of SF)

 

 

 

In San Francisco, we ate at:
Delarosa- I had Scallop Spiedini and Arugula Salad
Osha Thai- I had Lamb Satay, Ying Yang Sea Bass, and Curry Prawns
Squat & Gobble- I had a Cobb Salad w/Salmon for lunch

Libations:
I kept it pretty mellow this trip (i.e. I learned my lesson during my trip to Cabo) and stuck with small amounts of:

-Silver Tequila w/Soda Water and Lime (a.k.a. The NorCal Margarita)
-Wine (we did a wine tasting where most of the wine was actually spit out and then had some really nice wine that one of the bridesmaids brought to dinner)
-Champagne (we shared a bottle between the six of us)

 

 

Temptations (Successfully Avoided!):

 


Yeah...that's just not right! I did have a few slices of Manchego Cheese (sheep's milk), but seriously...look at that stuff! My saving grace was that I only had minimal alcohol; I am weak under the influence of alcohol and have been known to go into major carb/junk mania. Not pictured...Cheetos, Chocolate-Covered Pretzels, Pastries, and all sorts of other craziness. But, yes...I was stronger than the temptation.

CrossFit Visits:

Cabo: A Recap

Well, we've been back since Friday night and it took me until Sunday to really feel right again. I'm a creature of habit who put her body through some major turmoil last week. Though my eating was pretty clean, my beverage consumption was not, and for this I paid. Surprisingly, no skin issues to speak of, but digestion has been horrible and we're both having insane cravings, continuing into today. I've been drinking a lot of water, eating my raw sauerkraut, and until today have limited my carbs and overall food intake, hoping to give my body a little rest and my gut some time to heal. Nice. 


I'm not going to say that I didn't enjoy my poolside libations, but it is a huge eye-opener with regard to goals and weighing what's important. I've been working really hard in my workouts, have been eating super clean (leading up to our trip), and know that I will bounce back, but it's getting easier for me to realize what's important with regard to my health, well-being, and physique...and, alcohol is moving it's way down the list of "indulgences", or...off of my "Healthy/F-Off Scale". 

A Recipe for Post-Workout Recovery

Ingredients:

Yams, roasted, peeled, and pureed

Egg Whites, whipped to soft peaks

Ground Cinnamon

Ground Nutmeg

Ground Ginger

Ground Allspice

Here's the deal...the mixture that is best for me, is not going to be the mix that is best for you. With that being said, I am providing a recipe to make a 1-Block (see Zone) serving:

Roasted Yams:

1. Preheat oven to 350F.
2. Transfer yams to a baking sheet and roast until they are totally soft and begin to ooze, about 2-hours. 
3. Remove from oven to cool.
4. Once cooled, peel and puree (I used a food processor, but you could use a potato ricer, heavy-duty blender, or go old-school and use a fork!). My mixture was really creamy, so do what you need to. 

Egg Whites:

1. Separate egg whites and save the yolks for future use*.
2. Transfer whites to a food processor or blender and blend until foamy.

The Recipe:

(Makes 1 large "Muffin" or a 1-Block Serving)

3 T. Yam Puree (I used a scale to weigh mine out to 37g, so this is an approximation)

2 Egg Whites

1/4 tsp. Ground Cinnamon

1/8 tsp. Ground Nutmeg

1/8 tsp. Ground Ginger

Pinch of Ground Cloves

1. Preheat oven to 350F. 
2. Add yam and spices to egg whites and blend until smooth. Add a few drops of water, if mixture is too thick to blend. 
3. Evenly distribute the mixture amongst your nonstick muffin tins (1 if using oversized tins, 2-3 if using standard tins) or silicon baking cups (if you want to ensure that they do not stick, I would recommend investing in them) and transfer to the preheated oven. 
4. Bake until puffed and cooked through, 15-20 minutes (the baking time will increase if you are making more than 1-2 muffins) depending on the size of your muffin tins or cups.
5. You can enjoy them now, or remove them from the baking cups and let cool- cooled texture will be similar to a custard, while fresh from the oven they will be more like a pancake in texture. 

*I just added a few each day to my frittatas, for some extra fat. You could also use them to make homemade mayonnaise or a hollandaise for roasted asparagus, or other veggies. 

And, there you have it...Post-Workout "Muffins"! I created these as a way to have something that I could carry with me in my car, that would be easy to eat, and would taste good. I LOVE them...Scott does not; he likes the flavor (they are nice and sweet from the roasting and the spice mixture makes them really flavorful), but not the texture. So, before you make a bazzillion of these, try them for yourself. The texture is souffle-like, right out of the oven, but changes to more of a custardy muffin after refrigeration. So...there you have it!

I am playing around with my post-workout food and got an idea as to what what might work best for me from Robb Wolf's site, and this post in particular. So, read up and play around with the mix that you feel is most suitable for you. 

Here are my stats, for reference:

Height: 69"

Weight: 133lbs 

Waist (measured at smallest point): 29"

Hips (measured at widest): 37"

Very Active. 

Good Times.

What an awesome event! We didn't receive our t-shirts in time, but we had a lot of PINK, a lot of fun, raised a lot of money, and lifted a lot of weight!!! SUCCESS!

I'll post more pictures and...video, this week, but wanted to share a picture with you in the meantime.

"Grace" (30 Clean and Jerks)
95lbs- 9:05
65lbs- 1:45

I did it Rx with one of CrossFit Richardson's teams and at a lighter weight with The Mat Yoga Studio's team.

Thank you to everyone who supported us through donation and/or cheering and for all of the athletes who showed up today for "Grace" and Mammograms in Action. And, thank you to my DJ friend, Mike Mahnich, for hooking us up with the karaoke machine and music...it really wouldn't have been the same without it!

And...done!

Back in Action.

My Mom-in-Law and Grandma-in-Law left yesterday morning, so we're back to our normal routine around here. We had a really great visit with them but, as you may have noticed from my previous post, didn't eat even close to perfect or really get in much exercise...actually, does walking at the fair count!?

So, I've been back to clean eating since Tuesday but was still feeling a bit sluggish for yesterday's workout...it's funny how food works, isn't it? Here's how the past two days have gone down:

Wednesday
Breakfast:
Three Eggs Scrambled w/Butter
Lunch:
3oz Leftover Spicy Tuna and Salmon (no rice)
Dinner:
Nothing*
Snack:
Scoop of Sunbutter

Workout:
60-Minutes of Yoga (8:30am)

CrossFit (4:30pm)
20 Reps Each of:
Hang Cleans (25lb)
Front Squat
Push Press
Back Squat
~and~

40 Kettlebell Swings (35lb)
20 Pull Ups
400M Run

30 Kettlebell Swings (35lb)

15 Pull Ups

300M Run

20 Kettlebell Swings (35lb)

10 Pull Ups

200M Run

13:13

My recommendation...do not eat spicy tuna, or spicy anything for that matter, before doing a workout that involves kettlebell swings and running... My kettlebell swings were done unbroken for the first and third set and in two sets on the second; my pull ups were awful. My shoulders are wrecked today.

Thursday
Breakfast:
Four Eggs and Goat Cheese (1oz) Scrambled w/Butter
Lunch:
Nothing*
Dinner:
Blue Burger (no blue cheese, no bun, extra lettuce, add jalapenos) from Village Burger Bar
w/Sweet Potato Fries (handful)

Workout:
Work to a 3RM (Rep Max) of:
Back Squat: 145lb
Deadlift: 185lb

I also worked on my 95lb "Clean and Jerk", for Saturday's "Barbells for Boobs" fundraiser...it felt really good!

*I skipped a couple of meals, yesterday and today; I just feel like it's important to listen to your body and I like the idea of letting my body take a digestive break every so often. I skipped dinner last night, because I just wasn't feeling hungry; I did, however, eat a small scoop of Organic Sunbutter to stave off any potential late night hunger. I woke up feeling great this morning. This morning, I increased my fat and protein, so that I could feel satiated longer and try working out (4:30pm) a little more empty. My workout felt really good and I felt energized. I followed my workout with a lot of protein and fish oil.

I don't have any sort of fasting schedule, but like to do it every so often when I feel that my body needs it. If I'm planning it, I will usually eat my regular breakfast and then skip meals for the rest of the day; it's just what works best for me.

Has anyone else tried fasting for health? What has your experience been? 


CJ~ I use a really sharp knife (Wusthof or Henckels), for slicing my onions. But, if you don't trust your knife skills or are slicing a mass amount, you can try a mandoline (I like the OXO mandoline) or a food processor (I have a Cuisinart).

Friday and Saturday WODs

Friday
10-Minute AMRAP of:
10 Deadlift (115lb)
10 Knees to Elbows
6 Rounds


5-Minute AMRAP of:
10 Kettlebell (35lb) Swings
10- 24" Box Jumps (step-ups)
3.5 Rounds


5-Minute AMRAP of:
Handstand Push Ups
26*


*My HSPUs are not head-to-ground, but my depth is sooo close! :) So, in 20 minutes, I completed:


60- 115lb Deadlifts
60 Knees to Elbows
40- 35lb Kettlebell Swings
30- 24" Box Step Ups
26 Handstand Push Ups


Saturday
50 Double Unders
10- 65lb Squat Clean and Jerks
40 Dus
8 SCJs
30Dus
6 SCJs
20 DUs
4 SCJs
10 DUs
2 SCJs


Good work out...thanks, Scott!

Nope...I Still Don't Like to Run.

Maybe I should rephrase that...I still don't like running around a parking lot; running in circles, until I've finally completed a mile...

Breakfast:

Three Eggs* Scrambled w/Goat's Milk Butter

*Just in case you forgot...always Omega-3 enriched, free-range, organic. 

Lunch:

Salad (romaine) w/Black Olives (5), Cucumber (1/2), Cherry Tomato (6), Leftover Salmon** (4oz), and Mixed Herb Vinaigrette (Lemon)

**I grilled salmon the other night, using a little raw honey, this spice rub (I made this last year and it's still good to go...nice!), and thinly-sliced oranges. 

Dinner:

Blue Cheese Burger (no bun, no sauce, no blue cheese, extra lettuce) at Village Burger Bar

Handful (about 8) of Sweet Potato Fries

Workout:

10x2 Back Squats

65-95-115-135-155(1)-145-135-135-135-135lbs

The goal was to get to about 80% of your 1RM (rep max) and then do the last five sets at that weight, so I found my 1RM at 155lb (I think I might actually be able to go a little heavier next time, as I was in a little bit of a funk for this afternoon's WOD) and then decided on 135lb for my last sets. 

~and~

With a 12-Minute Running Clock:

Run 1 Mile

AMRAP of:

5 Pull Ups

10 Clapping Push Ups

I ran the mile*** in 6:55 and then completed 2 Rounds plus 2 Pull Ups. This was my first time doing clapping push ups...interesting. I'm pretty sure I'll be feeling those tomorrow...try a set of ten...you'll see what I mean. Pull ups were supposed to be dead-hang, but I did kipping which felt really good. 

***Our mile is actually a little less than a mile, so...I'm guessing that would put me at about 7:30 in a "real" mile. I'll take it! But, seriously...I really need to work on my running. I think I just need a more inspiring running location. I love to run in the mountains, in the wilderness, anywhere that's not concrete, really. The weather has been really mild the past few days so, who knows, maybe I'll (we'll?) go running this weekend! Scott!?

BTW...have you checked out Kelly Starett's blog, MobilityWOD? If you haven't, you should. And, check out this video for a great pre-squat stretch session.

Random Eating and Mini "DT"

Breakfast:
Three Eggs Over Easy w/Goat's Milk Butter
Granny Smith Apple

Lunch:
6oz Can of Wild Planet Wild Alaskan Sockeye Salmon
Mateo's Hot Salsa* (1/8 C)
Coconut Cream Pie Lara Bar

*This is some awesome salsa!!!

Post-Workout Snack:
Dried, Unsweetened Mangoes (6)

I stopped at the store on my way home and couldn't resist...

Dinner:
Wild Planet Wild Alaskan Sockeye Salmon (3oz leftover from yesterday)
Roasted Broccoli (2 cups) w/Bacon (1 strip)

Workout:
Mini "DT"
5 Rounds of:
9 Deadlifts (95lb)
6 Hang Cleans (95lb)
3 Push Jerks (95lb)

10:50

Back in the Yoga Groove

This week I got back in the yoga groove and I'm feeling good! I was able to get to class Monday, Wednesday, and today (Friday); I also got back into CFR today for a WOD. My work and travel (fun, not business...I know, poor me...) schedule has been busy making it more convenient for me to do my CrossFit WODs at home.

We have a pretty great set up in our garage, but I have to say that I'm a lot more motivated to push for a PR (Personal Record), drive myself to get an extra rep on an AMRAP (As Many Reps/Rounds As Possible), or just get through a tough workout when I'm at the gym, surrounded by my fellow CrossFitters. One of the things I love about CrossFit, besides the intense and ever-changing workouts, is the community. I work out with a group of people who push me to improve and to put forth my best effort. I also love that it's something that Scott and I can do together, and that we can share in a healthy sort of competition.

Today's WOD:
Warm Up
Foam Roll
15 OH Squats (w/PVC)
25 Air Squats
15 Pull Ups
20 Soldier Walk

25 Back Squats (45lb)
5-5-5-5-5-5 Back Squats
95-125-145(4)-95-95-95lb

6x100M Sprints

The Rest of The Week...

Sorry to leave you hanging...I had a really busy week of work and was trying to fit everything in; posting kept losing it's top position on the priority list.

So, here we go:

Tuesday
Breakfast:
Two Eggs Scrambled w/Ground Lamb (2oz)

Lunch:
Salad w/Lamb Burger (5oz), Cucumber, Tomato, Greek Olives, Goat's Milk Feta, and Lemon Vinaigrette

Dinner:
Chipotle Turkey Breast (4oz) w/Avocado (1/2 Small), Blanched Asparagus (12), and Hothouse Cucumber (Large)

Workout:
Rest Day

Wednesday:

Breakfast: 

Two Eggs Scrambled w/Ground Lamb (2oz)

Lunch: 

Salad w/Lamb Burger (6oz), Cucumber, Tomato, Greek Olives, Goat's Milk Feta, and Lemon Vinaigrette

Dinner: 

Chipotle Turkey Breast (4oz) w/Avocado (1/2 Small), Blanched Asparagus (12), and Hothouse Cucumber (Large)

Workout:

100 Push Ups

100 Sit Ups

100 Squats

I bought a little less than 2lbs of ground lamb Sunday night so, yes...I ate a lot of lamb this week...

Thursday:

Breakfast: 

Three Eggs Scrambled

Lunch: 

Roaring River Salmon Salad from Rockfish

Grilled Salmon w/Tomatoes, Cucumbers, Carrots, Bacon, and Shallot Vinaigrette (no croutons, no red onion, add bacon)

Dinner: 

Red Curry w/Chicken (no rice, extra veggies) from Samui Thai

Workout: 

AMRAP (2 Minutes On/1 Minute Off) of:

Power Cleans (95lb): 15

Ring Dips*: 27

Ring Rows: 23

Front Squats (95lb): 15

Double Unders: 60

*I have arms and shoulders that hyperextend and get all funky on me, making ring dips a little challenging...I am working on this movement so that it will one day feel more natural for me. Right now I am pressing up and then working the negative, so these Ring Dips are not rx. 

Friday:

Breakfast:

Three Eggs Scrambled

Lunch:

Thai Food at Chow Asian Street Food

Tom Kha (coconut-lemongrass) Soup w/Shrimp

Red Curry w/Roasted Duck (so moist and delicious!!!)

Dinner:

Leftover Thai (I mixed Thursday's dinner and Friday's lunch to create leftovers for the next few days)

I made a bunch of appetizers/finger foods for our studio's "Karma Yoga Happy Hour" that I will post (pictures and recipes) once I have pictures from the photographer. 

Deadlifts, Push Ups, and A Whole Lotta Lamb

Breakfast:

Two Eggs Scrambled w/Ground Lamb (3oz)

Snack:

Scoop of Organic SunButter

Lunch:

Chipotle Turkey Breast (5oz)

Cucumber (1/2 English)

Handful of Blueberries

Dinner:

Lamb Burger (6oz)

Red Leaf Lettuce w/Cucumber (1/2 English), Grape Tomatoes (6), Greek Olives (6), Goat Milk Feta (1oz), and Mixed Herb Vinaigrette (I used Citrus Champagne Vinegar and I was feeling wild, so I added mint)

I made this burger in the morning while I cooked my eggs, to save time. When I got home, I assembled my salad and crumbled the burger on top. I also made extra dressing and cut up the rest of my veggies for a salad tomorrow. 

Workout:

21 Deadlifts (140lbs)

3 Push Ups

18 Deadlifts

6 Push Ups

15 Deadlifts

9 Push Ups

12 Deadlifts

12 Push Ups

9 Deadlifts

15 Push Ups

6 Deadlifts

18 Push Ups

3 Deadlifts

21 Push Ups

18:22

Uhhh, yeah...that was brutal. Thank you, John. By the time the deadlifts begin to taper off, you have (well, I had) nothing left in your arms for the push ups (which I already pretty much despise...). Plus, my hamstrings were already blasted from yesterday's back squats. Hopefully I will be able to walk tomorrow. :) The deadlifts are done at body weight (my weight is 137lbs). I did all of my push ups CrossFit Games style (chest to the ground with a little lift of the hands and then back up to plank); they were definitely more work, but actually less awkward for my double jointed elbows, oddly enough. My deadlifts were done in three sets of 7, on the first set and then one at a time throughout the rest of the WOD. This is an awesome workout and I have 2Pac to thank for the motivation. 

My music of choice, for workouts? Rap. What's yours?

'Dark Horses', 'Wheelhouses', and The "SF Crippler"...

I was wondering...did anyone count the number of times that the announcers used the terms 'Dark Horse' and 'Wheelhouse'!? Just curious...

Breakfast:

Two Eggs Scrambled w/Spinach (2 cups), Blueberries (1/2 cup), and Goat Cheese (2oz)

Believe it, or not, this concoction was really good! It is the result of an empty fridge. I had two eggs, a little blob of goat cheese, half of a big tub of baby spinach, a strainer full of blueberries, and a handful of grapes left in my fridge. I'd read about people using peaches in their scrambles and thought what the heck...the grapes didn't make it in, but the blueberries were really good! Try this!!!

Snack:

Handful of Blueberries

Scoop of Organic SunButter

Lunch:

Chipotle Turkey Breast (6oz)

Cucumber (1 large)

Hail Merry's Blonde Macaroons (4)

Dinner:

Chipotle Turkey Breast (3oz)

Pink Lady Apple

Workout:

100 Double Unders

Back Squat Movement Practice:

3x(95lb)-3x(115lb)-3x(135lb)

"SF Crippler"

30 Back Squats (115lbs)

1000M Row

9:22

I tried to do more double unders, for practice, right after this WOD and couldn't even get my legs to jump. Yeah, that's gonna feel good in the morning... Also, I got the 3- 135lb back squats fairly easily, but decided that I would go with 115lb, for two reasons, (1) I can "clean" 115lb, should I need to drop the weight (with 135lb I'd need to remove 20lbs, as 115lb was my max "clean", last time I checked) and (2) I'm pretty sure that I'd get to the point with 135lb that I'd be doing one squat at a time and didn't really feel like that was the intent of this WOD. So, I'm happy with my decision but will likely have trouble walking in the morning. My hamstrings are already feeling this one...at least I know I was staying back on my heels in my squats...

I had to run in to work tonight and didn't do my workout until around 8pm. By the time I was done working out it was 8:30pm (I normally try to work out between 4-5pm, so that I can be done eating by 7pm) and I wasn't that hungry, so I ate something light. 

A Day of "2010 CrossFit Games" via Live Feed

I watched the "2010 CrossFit Games"...all day! I have never, ever watched anything on tv (well, the internet in this case) for an entire day. My eyes feel strained and my head is a little fuzzy. It's been an exhausting day of spectating. :) Have you been watching? 


I watched all of the individual competitions and the affiliate competitions, intermittently, while I did laundry and cleaned house. I really just can't even imagine what these athletes' bodies must feel like right now. I can totally appreciate the movements and weight (for the most part) these women are moving around, but can not even fathom the workouts that they are getting through. And, the craziest part...they make it look easy! I have so much respect for these competitors and can't wait to see what's in store for tomorrow...but, really I can't even imagine. 


Breakfast:
Three Eggs Scrambled w/Kerrygold Butter
Blueberries (1 cup)


Lunch:

Cedar-Smoked Salmon Cobb (the other 1/2 of yesterday's salad) 

-Romaine, Salmon (3oz), Hard-Boiled Egg (1), Bacon (1oz), Tomato, and Avocado


Snack:
Chipotle Turkey Breast (2oz)
Handful of Green Grapes
Handful of Marcona Almonds (from Costco)


Dinner:
Chipotle Turkey Breast (6oz) w/Spinach (3 cups), rolled up into the turkey slices
Blueberries (1 cup)


Workout:

25 Double Unders
21 Knees To Elbows

50 Push Ups
15 Pull Ups
25 DUs
15 KTEs
30 Push Ups
12 Pull Ups
25 DUs
9 KTEs
20 Push Ups
9 Pull Ups

15:35 

One Minute of 35lb Kettlebell Swings: 25

I found this WOD while checking out one of my favorite blogs, TheClothesMaketheGirl. She did a version of this today, but after clicking on the link to see where she got the idea, I decided just to do the workout as originally created. I did decide to do 25 double unders, instead of the recommended 100 singles.


I did the push ups as recommended today, at the games- touch your body to the ground/deck and lift hands from the ground (just so that the judges could see that your chest was actually to the ground)...nice! This was a great workout! But, my hands tore doing the pull ups and knees to elbows...and as I contemplated skipping my last 9 pull ups, I thought of all those bloody, blistered hands during WOD #2 and realized that I would survive 9 more. And, I did.


BTW...good call on Rich Froning Jr., Lisa! He's impressive!!! Did you get sucked in all day, like I did? 

Thursday

Breakfast:
Two Eggs Scrambled in Bacon Fat
Bacon (1 slice)

Lunch:
Leftover Buffalo Burger (4oz)
Head of Red Leaf Lettuce w/Vinaigrette (Citrus Champagne Vinegar)
Pink Lady Apple

Snack:

Beef Jerky (1oz)

Dinner:
Chicken (3oz) w/Spinach (3 Cups) and Goat Cheese* (1oz)

*Leave out the goat cheese, to make it more Paleo-friendly.

Snack:
Pink Lady Apple
2T. Organic SunButter

Workout:
Tonight I did this garage WOD with my husband, who happens to LOVE double unders (yeah...he's crazy!)...his WOD choice (courtesy of CrossFit LA):

With a running clock complete:
500 Double Unders (I ended up doing 1/2 for 250 DUs)
5 Burpees every minute, on the minute

Really? Yes. Ughhh!!! So, I started this WOD with good intentions and ended with 125 Double Unders, 500 Singles (the "equivalent" of 125 double unders), 50 Burpees, and some insane welts and lashes on my triceps (it sort of looks like I've got two triceps...weird...). I decided to save my arms from the abuse and sub in singles for the rest of my jump rope. Why do I get welts on my triceps, when I miss? I was having the most frustrating time with double unders, something that I've actually gotten pretty good at. I just felt like my body was totally out of sync with my mind on this one. Whatever the case, this was a really good workout and the 100+ temperature made for a good sweat session. I just think that any workout with burpees on the minute is going to be brutal and this one was no different.

Have you ever thrown "burpees on the minute, every minute" into your WOD? 

Wednesday

Breakfast:
Three Eggs Scrambled w/Kerrygold Butter

Lunch:
Red Leaf Lettuce w/Vinaigrette and Leftover Chicken (3oz)

I sliced the chicken breast, I made last night, and put it in a tupperware along with the vinaigrette (this time I just used citrus champagne vinegar, or use lemon, and EVOO with a little sea salt and pepper). When I was ready to eat, I tossed it all together. Easy and so good!

Dinner:
Chipotle Turkey Breast (4oz)

Workout:
Row 500M
~and~

12 Minutes of 3x Push Jerk
I worked up to 115lb.