I wasn’t too happy about how I did on Friday’s WOD, hence the late post. We did this last year, but I forgot to record it online. I was psyching myself out right before the WOD, because I looked at the time I got last year and I wanted to do better. In the end, I was slower by a minute, and my form just felt off. Thrusters took FOOORRREEEVVAAA to do.
21 Push Press
Result: 13:32 RX’d..I think.
We worked on Ring Dips as a strength, and nothing changed except I’m trying to work on form.
I’ve been up since 3AM!! Lil’ AMRAP got up and I finally was able to settle him down. I went downstairs to try to get some more shut eye before having to leave the house at 4:30. Very close to not waking up and missing class.
It’s our last week of this strength cycle, and today was Deadlift day.
These lifts still feel pretty heavy, and I haven’t reached my PR number yet. I am about 40# off. A little disappointed, but hopefully I can get back there soon.
Onto our WOD:
3 Rounds For Time
30 KB Transfer Swings(24kg/16kg)
10 Plyo-Plate Push Ups
Broad Jumps to Planter Box, then finish the 240m run
This was a fun WOD, and I was trying to not break whenever I did the transfer swings. BUT on the last round I did break at 15. The broad jumps were the difficult part, and my distance was getting shorter and shorter every time. I liked this workout though. Always good to get creative and try different types of met-con movements.
Result: 9:02 RX’d
Woke up at 4AM and got to Starbucks at 5AM. I had to get in early because I have a lot of work to do, and I’ve been slacking! I got a Grande Cappuccino with 2 pumps of vanilla. Yea Yea Yea…it’s bad. So much for trying to be Whole30 approved today.
Breakfast: 2 fried eggs seasoned with Sunny Paris Seasoning, a small roasted sweet potato, and Cauliflower and Carrot Puree.
Lunch: I had 2 pieces of the Hardcore Albacore and roasted brussel sprouts.
Dinner: Duck Confit with Sauteed Red Cabbage and Kraut. Kraut is so good! I know I went overboard with the cabbage tonight, but at least I got my veggies in. Yummy to my tummy!!
I knocked out probably an hour after I ate dinner. Is that bad?
I was able to stay Whole30 approved throughout the day(too bad I can’t say the same about right now).
I started off with a tall Iced Americano with the #CoffeWOD crew, Fitbomb and Tim. I’m trying to wean off breastfeeding and I’m basically down to pumping once a day now(barely getting anything from it).
Breakfast consisted of leftover Sous Vide GrassFed RibEye Steak and sauteed mushrooms. There wasn’t much, but it kept me full until lunch.
For lunch I had 3 scrambled eggs with cauliflower and carrot puree and roasted sprouts. It was delicious!!!
I got home and munched on some Roasted Turkey Deli Meat from Applegate Farms. My lil’ munchkin’ loves this stuff!
From our seafood CSA, Siren SeaSA, we picked up a full share of Albacore. I made Nom Nom Paleo’s Hardcore Albacore which was bacon wrapped albacore. It was yummy, but I might have overcooked it a bit. I wonder if I can make the rest of the share as sashimi. I’ve already cut them into medallion pieces though. Hmm…or I can use my Sous Vide. I’ll have to figure this one out later. The rest of the share is sitting in my freezer waiting to be eaten!
Anyways, I paired the medallions with the Carrot and Cauliflower Puree and half a roasted sweet potato.
Wow, a whole day without added sugar and dairy. I’d say today was a good day!
…and they feel like they are about to fall off! Definitely a good workout at CFPA this morning. We started with our last week of Turkish Get Up skills.
That was all I had time for. The 12kg bell felt good, and maybe I could of gone heavier. Too bad we didn’t have enough time. I had to mentally prepare myself for the leg burner.
30 Pull Ups
Looks pretty easy huh? Ya, I can row 1K. Ya, I can do lightweight thrusters. And pull ups…simple, right?! RIGHT??! Then why did I rest about 7-8 times in the thrusters, and about 5 times in between my pull up sets.
I tried to remember form when I was rowing and used my legs as much as possible, but by 600m I was just dead tired. My legs were burning and form just went right out the window. I was averaging about 2:04 until I got to 600m then it went down to 2:17. Once I finally got off of the rower, I took my time going into the thrusters. My quads were on fire!! Felt like it too me forever to finish 50 LIGHTWEIGHT thrusters. I haven’t done any type of thrusters since I came back from being pregnant, so I thought it would be easy to just kick 50 thursters in the butt. Nope, not at all. I rested way too much. Once I got to the pull ups, the most I could string together was 6. YIKES!
I have no clue when we did this last, but I know we did. I just never recorded it on this site. I will look in my red book on Wednesday.
Great way to start off a Monday. Have a great week everyone!
Result: 12:09 RX’d
Finally a morning where I don’t have to rush off and be somewhere. BTW, Lil’ AMRAP hasn’t sleep through the night since Tuesday, so that was just wishful thinking. SIGH!
Breakfast: Vanilla Cappuccino, scrambled eggs, and bacon
Lunch: 1 sweet potato
Dinner: Sous Vide GrassFed RibEye Steak with sauteed kale and anchovy mushrooms. YUMMY!
Dessert: TWIX. Yes, I felt like a 5 year old munching on twix while watching TV. Damn Halloween!
I got a text Friday afternoon that my Sous Vide Supreme was waiting for me at home. WOO HOO! I was debating all month to get one, and finally ordered it on Monday. When I got home, I cleared out my kitchen counter and made room for it right next to the sink. This way, I can pour water into it and dump the water easily without having to move it around too much.
On Saturday morning, I woke up at the butt crack of dawn and marinated the GrassFed RibEye Steaks that I thawed Friday night.
Here were the ingredients I used -
2 GrassFed RibEye Steaks
2 Garlic Cloves, sliced
8 Thyme Steams
2 Shallots, sliced
Salt and Pepper
I took the steaks and patted them dry with a paper towel.
I sprinkled salt and pepper over them, and placed the garlic, thyme, and shallots on them.
Next, I vacuum sealed the steaks and let it sit in the refrigerator for a couple of hours.
I set the Sous Vide Supreme to 130 degress for medium rare(advice from Nom Nom Paleo, the Sous Vide Queen!)
I let the steaks sit for 7 hours and then seared them for 2 minutes on eat side in Avocado Oil.
I sliced into the steak, and it was perfectly soft and still soft!! The steak melted in my mouth.
Although the Sous Vide doesn’t really save you time if you need a meal in a hurry, it does make the end product taste way better. I’ve decided to plan my protein meals in advance, and just marinate and freeze the meat. Next up is Chinese Spice Pork Belly and Duck Confit.
Aaah finally Friday, and finally another great day at CFPA. It’s always great to see the same faces at 5AM on Monday when we are dead tired from the weekend. Then comes Friday, and we are all still tired, but happy that we made it through a week of strength and met-cons together. Despite any soreness or aches and pains that we may have been feeling. I love The Five Tribe!
Today we worked on Ring Dips. I felt a little stronger with the Ring Dips because I was able to use one strand of the pink band for assistance instead of the usually two. I tried to do one un-assisted but again, the core was too weak and my elbows keep flaring out. I will try again next week!
Our WOD included two movements I despise most, but want to get better at. Double Under and Rowing.
For Time do the following:
22 KB Swings(32kg/24kg)
100 Double Unders
22 KB Swings
I knew I wasn’t ready to go RX’d with the swings because I’m just not that strong yet. I grabbed the 16kg bell and thought it was a little light. So, I found the 40# bell, and it was perfect for a heavy swing. The first set of swings were easy and I got through them unbroken. I took it easy with the row and focused on using my legs to get a good pull in the end. I wasn’t going to go balls to the walls with the row. Having good form will get me the time I want…I think. I checked the clock when I was finished and it was a little over 3 minutes. Not bad I guess. The burpees took forever, and so did the double unders. I’m getting a slight improvement with the double unders because I’m not doing 3 or 4 singles in between each double under. I’m only going ONE! Slowly but surely I will get those damn double unders. The last set of swings were tough. I stopped at around 15 to take a breather. Shouldn’t of, but I did.
I wanted to workout this morning, but had too much to do at work, so I skipped it. Plus, I was super sore from Wednesday’s WOD. It was a sign that I needed a rest day.
Breakfast: Cappuccino. Nuff said. Then I ate 3 scrambled eggs with sauteed kale and a sweet potato.
Lunch: Left over pork carnitas with sauteed kale
Dinner: I got takeout from Thai Orchid. Hubby hasn’t been feeling well, so I bought him some Tom Yum soup, and I got Seafood Panang Curry.
That’s all folks.
This will be a quick recap of what we did on Wednesday since I’m way behind of recording my achievements.
Strength Skill -
This is no where near my PR of 240(I think), but I’ll take it. The 203 lift felt pretty heavy for me, and form wasn’t great, so I did it again.
Metcon – 1/2 Cindy
5 Pull Ups
10 Push Ups
15 Air Squats
The push ups were the hardest part and they were the culprit in making me miss my 10 round goal.
Result: 9 rounds + 29 reps..BLAH!!!