5.31.2012

KB Snatch, Burpees

The humidity from the rain right now is horrible. I can barely get from the car to the office without breaking a sweat... workouts leave me completely drenched. eww...

Today was good. Nice and short with a little weightlifting in the beginning. I beat Danny and Jeremy HA-HA.

Weightlifting: 
Romanian Deadlifts 
2x10 (75)
3x5 (105)

Metcon: 
KB Snatch (26lbs) 10-9-8-7-6-5-4-3-2-1
Burpees                  1-2-3-4-5-6-7-8-9-10

Time was 8:42

Food: nothing special or exciting, blah.

5.29.2012

Farmers Carry, KB Push Press, Lunge

I've been really stressed out lately with my Doctor. Coming from the type of lifestyle my husband and I live, we knew we wanted to do things as natural as possible with this baby. That means, no drugs during the birth (even labor inducing drugs), freedom to use different positions, breathing methods, massage, etc., and even find a pediatrician that's on the same page as us going chemical and drug free with our kid once he's born. This isn't as easy as you might think in Miami. You have to research A LOT.

With research comes knowledge of things that sometimes you wish you didn't know about people, doctors, medicine, etc. Most recently we were told that our Doctors office will no longer see us because of who we chose to have with us during our birth (a doula that is not of their choosing). What complete bullshit! It just goes solidifies my unease about birthing at a hospital with doctors. I want to feel that I have a choice and the Doctors aren't trying to manipulate things in their favor. I want to be at a practice that I trust.

If you become pregnant and live in the Miami area, DO NOT go to see Randy Fink or use his practice, Miami Center for Excellence in OBGYN!!!  They are horrible.  Message me, I can give you a good referral for people and Doctors you can trust in your natural birth journey. That's really what it has been for us, a journey that has taught us a lot about how to advocate for ourselves and our rights as a family. A lot of those "standard practices" out there are extremely harmful to you and your baby's body. While research has it's downfalls (disappointment and feelings of anger), knowledge truly is power. 

Warm up:
3x10 Ring Rows
5x5 Dips (on dip station)

Workout:
Buy in/ 200m Farmers Carry (26lb kettlebells)
Then 3 Rounds:
16 Push Press (using same kettlebells)
36 Lunges
Cash out / 200m Farmers Carry

Food: Chipotle burrito bowl (chicken ,black beans, guac, tomato, a bit of white rice and white cheese)

5.28.2012

Endurance WOD

 Today was a limited day at the gym and Danny and I decided to do a rowing workout. It was actually really good for me and funny, cause when I was doing the 500m's I was thinking "these take about 2 min and so will my contractions, so I better relax and breathe through it to make it easier" HAHA. Whatever works, right?

Warm up - 3 Sets:
5 Strict Pull ups
10 Knee Raises
1 Min Plank Hold 

Endurance:
1k Row, Rest 2 Min
500m Row, Rest 2 Min
500m, Rest 2 Min
100m Row, Rest 30 Sec
100m Row, Rest 30 Sec
100m Row, Rest 30 Sec

My times were actually pretty decent: 4:40, 2:19, 2:19, :22, :23, :23

Food: Bacon and Eggs for breakfast, going to a BBQ for lunch!

5.25.2012

It's HOT!

Today felt SO FREAKIN HOT working out... there was a cool breeze blowing in randomly, but I'm really considering buying a pool for the gym to jump in post workout. That would be awesoooome.

I had an unscheduled rest day yesterday just cause I got so busy, but it was fine. Today I made up for it with an un-timed (sort of) workout followed by an endurance workout.  I started off being able to maintain the every minute on the minute with about 30 seconds rest, but by round 5ish I was needing extra. I decided to give myself 1 min of rest in between rounds for the remaining 5 rounds. ..

Weightlifting - 10 Rounds, Every Min on the Min:
3 Push Presses (75lbs)
6 Front Squats (75lbs)

Endurance - 3 Sets:
500m Row, Equal Rest

Food: Tuna Salad, Sweet potato chips, Cranberry water. I've been trying to increase my water intake and the only way I can do it is by adding a little flavor. It really helps me from getting bored!

5.22.2012

Today's workout was brutal!..but fun  :)  Much needed rest day tomorrow, I'm sure I'll be nice and sore...

Weightlifting:  Shoulder Press 
5 Reps Every Minute on the Minute for 5 Minutes  (53lbs)

Metcon:
Buy In/Cash Out: 20 Ring Rows
Then 2 Rds of
800m Row
20 Box Jumps  (did step ups)
20 Push ups
30 KB SDHP (35/26)

Accessory:
Sled Pull, Push Prowler 50 Yards x2 LIGHT with about 90 seconds in bt each set.

Food: Paleo Pancakes and Chicken Sausage for breakfast, Chicken Tomato Spinach and Blue Cheese for lunch, Progenex post workout.... Dinner?

5.21.2012

Squat, KB Swing, Pull up

Workout today was cut short cause my personal clients came in. It was supposed to be 3 rounds with 3 sets. There was also some accessory stuff that I couldn't do cause I had to coach all night after that. Oh well, at least I got a little something in!

Weightlifting: 5x5 Deadlift (105)

Metcon - 3 Rounds, 2 Sets with 2 Min Rest:
2 Front Squats @80%  (I used 105. Not my 80% but heavy for me right now)
10 KB Swings (35lbs)
3 Strict Pull ups

Time was 13:38

Food: Turkey, Tomato, Sprouts, Avocado, Mozzarella Cheese, Sundried Tomato Salad. YUM!! Cream of Carrot Soup

5.18.2012

Buddy Workout!

Did a partner workout with Nadz today, she's awesome. It was fun cause you were only allowed to rest while your partner was working (but the rest was much needed). The objective was to finish ASAP!

Weightlifting:
Good Mornings  3x10  (65lbs)

Partner Workout:
7 Burpees  (scaled with push ups)
7 Box Jumps (scaled with step ups)
7 Dumbbell Ground to Overhead  (25lb dumbbells)

we finished in 11:57 (best time today!) Nadia did everything RX+ with 30lb DBs, 24" box. All our rounds were under a minute each.


5.17.2012

Weightlifting, Row

I had about 30 minutes to lift today before class, so I took advantage and did some presses and squats. At this point, anything with momentum like kipping pull ups, toes to bar, Jerks.... it just feels like too much. I start to think about little Aiden's senses developing more and more and how he can feel and hear everything I do. I feel bad and get more uncomfortable doing "core stuff" like that because I get so sore, it would be ridiculous to pull or strain something just so I can move fast in a CrossFit workout. If I'm working extra hard because of my weight nowdays, he feels it, and he's so little and fragile!!  waaahh, I know haha.

So anyway, you're gonna start seeing more strict pull ups, presses, squats, lunges, things like that. I always try to remind myself that this program is meant to be scaled so anyone can do it, and that anyone applies to my big bellied, 7 month and one week pregnant self! (I can't believe I'm so far already, ahh, exciting!!!)


Weightlifting: 
5x3 Strict Press (65lbs)
3x5 Overhead Squat (65lbs)
3x10 Bent Over Row  (25lb Dumbbells)

Endurance:
5x 200m Sprint Row, 1 Min rest in between

Food: Boring day... Eggs for breakfast, Meatloaf and a mango for lunch, Progenex post workout, Burger for dinner! (no bun).

5.15.2012

Deadlift/ Wall Ball Ladder

Had to get a fast workout in today. Coached all morning, had a meeting and coached in the afternoon, so I only had 30 min to warm up, workout, and cool down. I picked something we did with the classes last week that fell on my rest day:

10-1 Ladder:
Body weight Deadlift (135, I chose my pre-baby weight)
High Wall Ball Shots (11ft, 14lb Ball)

My Time - 13:48

Range of motion is feeling weird for the deadlifts so I actually had to place the barbell on top of some plates to raise it up. My belly gets in the way completely! Wall ball shots were pretty good, got to the top of our 10ft target, so 11ft high  :)  They were supposed to be as high as you could get.

Food: Greek Yogurt w/ gluten free granola and banana slices for breakfast, Grilled Chicken wings and celery for lunch, Banana and Almond butter snack, and don't know what I'm doing for dinner yet!

5.14.2012

10AM with hubs

Today I woke up early and headed to the gym with Danny to workout with the 10AM class. I like working out with the classes, it keeps me from moving EXTRA slow!  It was a good workout, Danny was trying to show me some low bar back squat stuff to do that might feel better on my loose hips, but it actually felt weird. It's really all about feeling it out. If you are used to strength training and you know your limits it's cool to just see what feels good and what doesn't without having to worry about getting hurt. Listen to your body! Anyway...

Weightlifting: Back Squat  5x3  (105lbs)

Metcon - 12 Min AMRAP:
Thruster Ladder  (25lb Dumbbells)  1, 2, 3, etc..
8 Burpees
24 Double Unders
*Thruster reps are the only thing that increases each round

Score: 5 complete rounds. This was fun but really gassed me! Those doubles....

Food: Almond berry cream smoothie for breakfast, Chicken Salad for lunch, Grassfed steak and spinach for dinner.

5.13.2012

Hmm bad craving!

So after a long week and busy weekend, I am giving into a craving I've had all freaking week... for lasagna! I haven't had lasagna in I dunno how long. Here I am though, relaxing at home in the peace and quiet while Danny is recording with his band, watching Sex and the City and giving into my pregnancy craving.  haha!

I told you I would share when I cheated, so there it is... and I am STOKED for this cheesy meaty lasagna! (of course I am having it delivered)   :D

5.11.2012

Prowler Push Ladder, KB Swing

Today I tested a workout I have programmed for one of my clients next week. It was pretty good and challenging. With the heat and heavy weight I found that the rest between rounds was much needed!!! The prowler is no joke once it gets heavy! Really good on my butt, quads and even calves because my steps are much smaller with the belly in the way.

My food has been pretty good, I'm definitely not doing Paleo/Primal right now cause I eat gluten free grains a lot in the morning. I always pair it with protein and fruit though so I stay balanced. I've also been doing a lot more grassfed butter, milk and cheeses. I feel good with it, no cramping or anything cause it's pasteurized an very low heat, keeping all the enzymes in there that help break it down. I might stick with this after the baby too...

Weightlifting: Back Squat 5x3  (105)

15 Min AMRAP Ladder:
Max Load Prowler Push
Kettlebell Swings (35lbs)

Rest 90 sec in between rounds. Score is rounds and weight used.

Score :4 Rds / 100lbs, 130lbs, 150lbs, 180lbs

Food: Breakfast; Gluten free oats with chopped pecans, banana slices, and blueberries.  Lunch; shrimp salad with avocado, sun dried tomato, feta cheese, and olive oil/lemon dressing. Orange/Carrot juice.

5.10.2012

Cleans, Pull ups, Toes to Bar, Box Jump

Today was a good workout day. Pull ups are getting harder and harder when doing kipping now that I have an extra almost 30lbs on me... My core strength is just really weak. I think it's about time to stop kipping and move on to just doing strict pull ups with a band or ring pulls. waaah... I could only do 4 at a time and my abs are pretty sore from it, which I would hate to strain for no reason.  Oter than that, the toes to bar actually still felt fine, doing a few at a time. Box jumps on that low box feel the same as a 24" box haha! Amazing...

Weightlifting: 3x10 Good Mornings  (45lbs)

Wod - 3 Rds:
5 Power Cleans  (53lbs)
8 Pull ups
Rest 2 Min then,
3 Rounds:
8 Toes to Bar
5 Box Jumps (12" box)

Time - 9:12

Food: Salmon Teriyaki, Avocado Crab Salad (2 orders!), and Banana Tempura for dessert  >:)

5.08.2012

6 Min AMRAP x3

This one was FUN! I needed it... a lot of different movements and lots of cardio, which I normally suck at. The hardest part for me was the run, which is just kind of awkward and slow right now. Everything else felt great though, even my double unders were on point!

3 Stations, 6 Min each w/ 3 Min Rest in between:

Station A: Max Distance Row   Score: 1310 meters

Station B: 
20 Russian Twists (10lb Plate)
30 Double Unders
Score: 3+10 RX

Station C:
5 Dumbbell Snatches Each Arm  (30lb Db)
15 Lateral Jumps Over Dumbbell
200m Run
Score: 2 Rds

Food: Egg Salad and Raspberries (I know, weird)

5.07.2012

5 Min AMRAP x3

This was an awesome wod to start the week after a nice relaxing weekend. Worked out with the class and did everything RX (which was easy). Glad that I can still RX some stuff!!

5 Min AMRAP:

5 Front Squats (65lbs)
6 Burpees (Scaled to plank burpees)
7 KB Swings (35lbs)
2 Min Rest, Repeat for 3 sets, Max Reps

Score: 167 RX

Accessory: 3x10 GHD Hip Extension

Food: Cilantro Chicken Salad and Tomato Soup!

5.05.2012

Saturday Yoga!

Went to Prenatal Yoga with both my moms and a friend for an early Mother's Day. It was fun, way less than what I am used to and way more cheesy! haha. There was dancing involved... that's all I'll say about that.

Overall it was fun though and a good stretch  :)

5.04.2012

3 Rounds of Hell!

Did this WOD with my preggo partner in crime, Natalie. We had to scale a lot because of the movements that were originally programmed for the class, but it was still pretty damn tough.

Skill/Warm up: 10 Min of 12 Step ups, EMOM

3 Rounds for time:

10 Squat Clean to Thruster  (25lb Dumbbells)
Lunge across the Gym
10 Kettlebell Sumo Deadlift High Pull (35lbs)

11:something was my time.

Food: Don't remember what I ate Friday! I'm posting this late  :)

5.02.2012

Rowing JT

Holy upper body day!! I saw that someone in the gym had done JT today so I decided to do it too... Except I figured since I have to scale everything I would add a row at the beginning and end. I liked it, but lemme just say the scales felt just as tough as regular JT! Haha how things change...

 
500m Row
21-15-9
DB Press (20lb dumbbells)
Dips (on box)
Push ups (on box)
500m Row
17:32 was my time... Shitty!

Food: Spinach and honey mustard chicken salad, bacon wrapped dates for lunch. Homemade buttery garlic chicken thighs and broccoli for dinner. YUM!!