WOD
8 Minute AMRAP:
8 Push Press
8 High Hang Squat Clean
8 Burpees
Rest 3 minutes…
4 Minute AMRAP:
4 Push Press +25% starting weight
4 High Hang Clean +25% starting weight
Rest 3 minutes…
2 Minute AMRAP:
Clean and Jerk +50% starting weight
RESULTS
first AMRAP: 65lbs, 4 rounds (I think?)
second AMRAP: 75lbs, 4 rounds +4 press
third AMRAP: 85lbs, 10 rounds +clean (no jerk)
ANALYSIS
I was dreading this WOD. In my head it just sounded so long - and really hard work. Now that it's done, I like it!! I could have done without the burpees (obviously ;). I had zero speed getting those done after lifting. But I enjoyed working on "getting under the bar" and performed really well the second AMRAP. Solid performance.
In regards Paleo challenge, I am feeling MUCH better today and am hoping moving forward all withdrawal symptoms are gone. Two new food obsessions: balsamic (on everything) and fish for breakfast. Weird, I know but these two flavors have been the source of my cravings this week. So this morning I had a simple egg and salmon scramble along with some crunchy cornichons. Lunch was quick and easy with 1/2 glass of coconut milk (which I am learning to like), portobello mushroom cap stuffed with browned meat, onions and pepper (seasoned with garlic, mustard seed, red pepper flakes and S&P), heirloom tom's drenched in balsamic - amazing. I poured the extra balsamic over what was left of my stuffed mushrooms when I was done. Continued deliciousness.
Heading over to a friend's for dinner tonight and making chicken marsala and warm arugula salad - and maybe the peach pie which I am now obsessed with because its awesome!
Saturday, September 11, 2010
Friday, September 10, 2010
I am a glass case of emotion.
So, the past few days have been riddled with "cranky Jenn" and headaches galore. At first I thought I was just cranky... because, let's be honest ... you all know me! But once the headaches came I knew, I just knew it was the side effects of going Paleo. How scary to think that your body is withdrawing from all that sugar and preservatives. I am not that much a carb ho, but definitely YES! with the sugar. Today has been much better... but one day too late. Last night's performance at the Box was lackluster:
WOD
Max push-ups and pull-ups for four rounds. Rest between rounds but not between exercises.
I modified with the blue band. (FYI the push-ups link is one of my favorite Cross-fit demos! The music just gets you going :)
RESULTS
(23/7) (20,6) (12,7) (17,5)
ANALYSIS
I was, and remain, very happy with my push-ups. No modifying and I definitely held my own. Now if there had been hand release ... well those numbers might have dropped a few ;) Then came the pull-ups. Devastated. I expected more of myself and just couldn't produce. I told Andrew that I wasn't strong, and thats exactly what I was feeling. I would have liked to see double those numbers. Now, as I cooled off a bit and thought more about why I performed so poorly, I came to these conclusions - probably not mutually exclusive or the answer. Sometimes a girl just has an off night: diet change, third day ON, and womanly factors (ladies you know how it goes). I look forward to CRUSHING these results in October.
On a side note I have three recipes comments:
BANANA PANCAKES (the follow-up)
2 bananas mashed, 1 egg, heaping spoonful of almond butter
Mix and cook in skillet with butter or olive oil. My feedback: add a teaspoon or so of arrowroot to thicken. I also added blueberries which gave the pancakes a bit of tart against the sweet banana - you could add fresh coconut, other fruit, etc. I would cook with coconut oil instead of butter or olive oil - gave it great flavor! And finally, be sure to let the cakes brown around the edges and bubble a little before flipping - the arrowroot will help firm them up, but I found mine to not want to hold their perfect pancake form! They were delicious and quite filling.
HEATHER'S AMAZING PEACH PIE (which I will try with the ladies tonight!)
Crust
1/4 C pecans
1/4 C walnuts
4 medjool dates
Mix in a food processor w/ spread thin (or thick, make more than above) on plate
Filling
1 or 2 apples (or peaches, plums, etc) chopped in food processor
1/4 tspn cinnamon
1/8 tspn nutmeg
1/2 tspn lemon juice (optional)
Directions
Spread mix over crust. Chop 3/4C pecans and spread around the circumference of pie. Takes about 5 minutes to make. A GREAT DESSERT! Pretty basic and easy to make. (serves 3 or more)
**I am also going to try to whip almond milk into a cream - similar to using heavy cream. We'll see how that turns out ... not sure its whip-able?
WARM ARUGULA SALAD
6 strips nitrate free bacon diced
2 shallots finely chopped
7 oz arugula
1/4 cup olive oil
Handful of chopped walnuts
Ground black pepper to taste
Place the arugula in a large salad bowl and set aside. In a medium sized skillet brown the diced bacon. Add the shallots and saute with the bacon until the shallots are translucent. Add the olive oil to the pan and heat just until warm. Pour the olive oil, bacon, shallot mixture over the arugula and mix well. The heat from the bacon mixture will slightly wilt the arugula – this is what you want! Add some fresh ground black pepper and serve immediately topped with a sprinkle of walnuts.
WOD
Max push-ups and pull-ups for four rounds. Rest between rounds but not between exercises.
I modified with the blue band. (FYI the push-ups link is one of my favorite Cross-fit demos! The music just gets you going :)
RESULTS
(23/7) (20,6) (12,7) (17,5)
ANALYSIS
I was, and remain, very happy with my push-ups. No modifying and I definitely held my own. Now if there had been hand release ... well those numbers might have dropped a few ;) Then came the pull-ups. Devastated. I expected more of myself and just couldn't produce. I told Andrew that I wasn't strong, and thats exactly what I was feeling. I would have liked to see double those numbers. Now, as I cooled off a bit and thought more about why I performed so poorly, I came to these conclusions - probably not mutually exclusive or the answer. Sometimes a girl just has an off night: diet change, third day ON, and womanly factors (ladies you know how it goes). I look forward to CRUSHING these results in October.
On a side note I have three recipes comments:
BANANA PANCAKES (the follow-up)
2 bananas mashed, 1 egg, heaping spoonful of almond butter
Mix and cook in skillet with butter or olive oil. My feedback: add a teaspoon or so of arrowroot to thicken. I also added blueberries which gave the pancakes a bit of tart against the sweet banana - you could add fresh coconut, other fruit, etc. I would cook with coconut oil instead of butter or olive oil - gave it great flavor! And finally, be sure to let the cakes brown around the edges and bubble a little before flipping - the arrowroot will help firm them up, but I found mine to not want to hold their perfect pancake form! They were delicious and quite filling.
HEATHER'S AMAZING PEACH PIE (which I will try with the ladies tonight!)
Crust
1/4 C pecans
1/4 C walnuts
4 medjool dates
Mix in a food processor w/ spread thin (or thick, make more than above) on plate
Filling
1 or 2 apples (or peaches, plums, etc) chopped in food processor
1/4 tspn cinnamon
1/8 tspn nutmeg
1/2 tspn lemon juice (optional)
Directions
Spread mix over crust. Chop 3/4C pecans and spread around the circumference of pie. Takes about 5 minutes to make. A GREAT DESSERT! Pretty basic and easy to make. (serves 3 or more)
**I am also going to try to whip almond milk into a cream - similar to using heavy cream. We'll see how that turns out ... not sure its whip-able?
WARM ARUGULA SALAD
6 strips nitrate free bacon diced
2 shallots finely chopped
7 oz arugula
1/4 cup olive oil
Handful of chopped walnuts
Ground black pepper to taste
Place the arugula in a large salad bowl and set aside. In a medium sized skillet brown the diced bacon. Add the shallots and saute with the bacon until the shallots are translucent. Add the olive oil to the pan and heat just until warm. Pour the olive oil, bacon, shallot mixture over the arugula and mix well. The heat from the bacon mixture will slightly wilt the arugula – this is what you want! Add some fresh ground black pepper and serve immediately topped with a sprinkle of walnuts.
Wednesday, September 8, 2010
Need more sleep!
So last night I settled down on the couch around 11pm, in an attempt to stay up and watch an episode of The Wire with the BF... well, really just to spend more time with the BF. Didn't last too long - I was asleep within 5 minutes of the episode! And while I love sleeping on the couch (I do! I do!) being woken up 45 minutes later, having to go through the bedtime routine, and then fall back asleep is not a pleasant experience - for me or the BF. That being said, I don't feel like I got enough sleep, was cranky when I woke up this morning ... and well, ok maybe some of this is my Paleo transition sooo.... yeah.
I was proud of myself this morning - I ate non-breakfast food for breakfast! It felt like brunch food actually - leftover grilled salmon on a bed of arugula with balsamic, olive oil, and salt and pepper seasoning. Tasty and filling. I opted for this this morning after I realized I had no eggs (and had already cracked open two bananas for pancakes!). Pancake review coming down tomorrow morning I promise!
WOD
5 Rounds:
Run 400 meters
30 air squats
RESULTS
17:48 (I think. It might have been 17:58)
ANALYSIS
So, I was dreading this WOD all day. While I love me some LONG distance running, 400 meter runs, after 30 air squats, doesn't get me going. But crossfit, after all, is about punishing your weakness - so the running WODs, those are the ones I absolutely have to do. I wanted to finish around 15 minutes, so two+ minutes off isn't too bad. My goal, post-Paleo Challenge, is to complete this WOD in sub 15. Andrew thinks I can do it - he always believes in me a little bit more than I do with these workouts! And that's very encouraging :)
Feeling inspired .. or hungry!
After a delicious email exchange with my crossfittin' friend Julia R. I feel inspired to post my FAVORITE guacamole recipe. Its easy, and super delicious. The mango may sound out-of-place but its a delicious compliment to the avocado and spicy peppers.
I spread guac on everything - its a great sub for dressings and mayo, delicious on burgers and chicken and fish, and obvi delicious by itself! ENJOY
4 avocado
1 mango
I spread guac on everything - its a great sub for dressings and mayo, delicious on burgers and chicken and fish, and obvi delicious by itself! ENJOY
4 avocado
1 mango
fresh garlic to taste (I process between 4-5 garlic numbs but I LOVE fresh garlic)
one small/medium onion (do not process, it will create too much liquid; just dice)
one Jalapeño or Serrano pepper (cut very small or processed)
fresh cilantro
two limes for juice
Mash avocado but leave chunky. Add diced onion, garlic and pepper and mix - but do not over mix. Cut up mango and add to avocado mixture. Squeeze two limes into avocado and mix. Add gratuitous amounts of cilantro to guacamole. EAT.
Tuesday, September 7, 2010
Shrimp and Acorn Squash Medley
Delicious concoction I made this evening if I do say so myself. Quick, easy, tasty and enough left over for a healthy lunch serving.
1 lb frozen shrimp - I like the Key West jumbo shrimp from Whole Foods; tastes like lighter lobsta meat! Fresh shrimp would work as well but I require the luxury of the frozen kind ;)
1 cup tomato sauce - it's official, I am obsessed with Monte Bene. You can get it from any organic market. No sugar or preservatives added... it tastes like you roasted tomatoes and basil, from your garden, for hours, in your kitchen. DELIC!
Soak frozen shrimp in lukewarm water for 15 minutes. In meantime, boil pot of water. Add shrimp to the boiling water and couple dashes of salt. Boil for 3-5 minutes. Run under cool water, peel and dip in tomato sauce.
For squash, cut in half and scoop out seeds. Smooth olive oil over squash and salt and pepper. Bake in oven, flesh side up (about 400 degrees) for about 30 minutes. OR if you are always eating around 9pm like me, use your microwave. I cooked one half for 5 minutes on high in the micro (still rub on olive oil and season). After the squash is done cooking, pour tomato sauce over squash.
Chasing the Dragon
Quick note of celebration as I did not blog after Saturday's WOD. At the end of the workout- which was really fun and kick-ass btw - I decided to try some pull-ups... without the band! First pull-up = jumping from 45 lb plate on the ground, under the bar. Second and third pull-ups = kipping and pull. I haven't been this proud of myself in a long time!! Really just grinning ear to ear. I worked so hard and earned every bit of those pull-ups. In the words of a very smart, blonde legal eagle: ME!! As for the WOD, it included 5 rounds, 90 seconds to complete 5 heavy back squats and AMRAP box jumps - I maxed out at 155 on the squat and I believe got between 30 and 35 box jumps each round.
Now onto today:
WOD
Crossfit Total
1 rep max Back Squat, Deadlift and Press (in that order)
RESULTS
Back Squat 170
Deadlift 225
Press 75
Total 470
ANALYSIS
I really enjoyed this WOD. I missed it last time so I didn't really have a comparison. I also didn't have a one rep max to use as a base for lifting, but had a couple sets of 3 and sets of 5 to choose from. All in all, I am very happy with my lifts. I definitely could have gone heavier on the squats but 170 felt heavy and was a clean lift. The deadlift ... maybe could have gone 5 lbs higher, maybe. 225 was a heavy lift for me. And the press. Ahh, the sweet press. After the squat and deadlift I was feeling so strong. Leave it up to the press to remind me of my weaknesses! Such a humbling lift. I joked that I could have lifted 77.5, but was really only partially joking. I couldn't get 80 lbs above my eyes.
I look forward to looking back on this benchmark WOD after 30 days on a Paleo diet. Better see a difference or else! LOL :)
Ready, Set, GO PALEO!
So today is my first day on the Paleo Diet. And I LOVE LOVE LOVE that I have three friends doing it with me. It's great support (thanks Betsy for your email this morning!) and a resource for recipes (Liz, I can't wait to make those smoothies and pancakes). I am feeling in control, for today, but remain nervous about my week of travel Sept 19-27th. Luckily I am traveling to three of the healthiest cities in this country (if not the world) Denver, San Fran and Seattle. I am also lucky that I have already made contact at a crossfit box right outside of Seattle SnoRidge Crossfit - and am looking forward to working out there while in town. I am setting myself up for success and it feels good!
Some of you may have noticed that I removed the Delicious What-Not's page at the top of my blog - others may not have noticed ;) That's because, as I have recently learned, I can't post blogs to new pages; I can only update them with static information. And I would like to tag recipes for easy access - who doesn't love easy access?! So, here are my first two recipes, to be filed under BREAKFAST and Dinner. I capitalize BREAKFAST because it's the meal I have the most difficulty eating enough at on a paleo diet. I look forward to fixing that across the next 30 days! Thanks again Liz for the pancake link!
Wild-Caught Alaskan Salmon grilled on cedar planks and Sautéed Spinach with Bacon and Cherry Tomatoes
You can find cedar planks (4 for $14) at World Market or Costco (and many other places, but that’s where I find them to be relatively inexpensive). Someday I will share the story of how I carried a 20 lb Alaskan Salmon from Seattle to DC via plane. Someday.
Soak your cedar planks for at least one hour, then dry in a hot oven for 5 mins. Coat your fish in olive oil, salt and pepper, then squeeze fresh lemon and slice placing slices on top of fish. If you buy a high quality fish, you won’t need much to season it - plus you want to taste to “smoke” from your planks. Grill or bake fish - it will take about twice as long on the planks as it does directly on the grill or in a baking pan.
Bake bacon or cook on stove top. If you cook on stove top, save some of the drippings for the spinach. Once bacon is cooked, sauté spinach in same pan (draining most of the bacon grease or use a very light olive oil coating). Once completely “wilted” add cherry tomatoes that have been halved and salt and pepper. Sprinkle spinach and tomatoes with crumbled bacon bits when ready to serve (if you add bacon too early it will soften).
You can really add any veges you want to spinach - mushrooms, garlic, onions, etc. I just happen to like the way the sweetness of the cherry tomatoes compliment the bitter spinach. I also squeeze fresh lemon over the spinach right before I serve it. Feel free to also sub in coconut oil instead of olive oil if thats your preference - in fact, that might be delicious on the salmon! It was all YUM! :)
Almond Banana Pancakes
2 bananas
1 egg
1 heaping tablespoon of almond butter
Mash the bananas. Add egg and mix well. Stir in almond butter, adding an additional tablespoon if you prefer thicker "pancake-like" mix.
Warm butter in pan on low heat, pour in mix making small pancakes. Brown (let them get crispy on edges BEFORE flipping). Eat.
I imagine you can sub lots of stuff for the bananas - almond flour, pumpkin, shredded apples, etc.
Some of you may have noticed that I removed the Delicious What-Not's page at the top of my blog - others may not have noticed ;) That's because, as I have recently learned, I can't post blogs to new pages; I can only update them with static information. And I would like to tag recipes for easy access - who doesn't love easy access?! So, here are my first two recipes, to be filed under BREAKFAST and Dinner. I capitalize BREAKFAST because it's the meal I have the most difficulty eating enough at on a paleo diet. I look forward to fixing that across the next 30 days! Thanks again Liz for the pancake link!
Wild-Caught Alaskan Salmon grilled on cedar planks and Sautéed Spinach with Bacon and Cherry Tomatoes
You can find cedar planks (4 for $14) at World Market or Costco (and many other places, but that’s where I find them to be relatively inexpensive). Someday I will share the story of how I carried a 20 lb Alaskan Salmon from Seattle to DC via plane. Someday.
Soak your cedar planks for at least one hour, then dry in a hot oven for 5 mins. Coat your fish in olive oil, salt and pepper, then squeeze fresh lemon and slice placing slices on top of fish. If you buy a high quality fish, you won’t need much to season it - plus you want to taste to “smoke” from your planks. Grill or bake fish - it will take about twice as long on the planks as it does directly on the grill or in a baking pan.
Bake bacon or cook on stove top. If you cook on stove top, save some of the drippings for the spinach. Once bacon is cooked, sauté spinach in same pan (draining most of the bacon grease or use a very light olive oil coating). Once completely “wilted” add cherry tomatoes that have been halved and salt and pepper. Sprinkle spinach and tomatoes with crumbled bacon bits when ready to serve (if you add bacon too early it will soften).
You can really add any veges you want to spinach - mushrooms, garlic, onions, etc. I just happen to like the way the sweetness of the cherry tomatoes compliment the bitter spinach. I also squeeze fresh lemon over the spinach right before I serve it. Feel free to also sub in coconut oil instead of olive oil if thats your preference - in fact, that might be delicious on the salmon! It was all YUM! :)
Almond Banana Pancakes
2 bananas
1 egg
1 heaping tablespoon of almond butter
Mash the bananas. Add egg and mix well. Stir in almond butter, adding an additional tablespoon if you prefer thicker "pancake-like" mix.
Warm butter in pan on low heat, pour in mix making small pancakes. Brown (let them get crispy on edges BEFORE flipping). Eat.
I imagine you can sub lots of stuff for the bananas - almond flour, pumpkin, shredded apples, etc.
Saturday, September 4, 2010
The Clothes Make The Girl: Super Burpee Ninja Training
The Clothes Make The Girl: Super Burpee Ninja Training: "Are you over burpees? Get over yourself! Just string together a few sets of these burpee variations, and you're good-to-go. Instant kickass ..."
Friday, September 3, 2010
Mix and Match
So I didn't blog after Tuesday's WOD... because there wasn't much to blog about. It was a lovely lifting lesson: snatch and clean & jerk, but I had to leave early so I missed the C&J piece. For the snatch, we had two minutes to complete one rep - and only three rounds. I believe I maxed out at 75#s (?). I think I was concentrating on the movement too much because I only had the opportunity for one rep. My three rep max is 85#... its great to work on technique though - we all know my feelings on these two lifts ;)
Today's WOD was lovely. I have been a bit congested this week so breathing hasn't been the easiest. I powered through however and am 95% happy with the results - would have liked to make it to 8 complete rounds.
WOD
5 Overhead Squats
10 Wall Ball
AMRAP 10 minutes
RESULTS
OHS - 50#
Wall ball - 12 lbs
7 rounds, 5 OHS, 4 wall ball
ANALYSIS
I thought this was going be challenging on my heart and arms - I was wrong. I burned out fast in my thighs. This was basically 10 minutes of squatting - yeah, I forgot about the legs. I am glad I went with 50# on the OHS - I could have done 55 but think it would have just been enough to really slow me down. And surprisingly, the 12# wall ball felt light (or, lighter than expected)!! Probably because the last few WB WODs I have completed with 16 - and I can't sugar-coat it, that shit ain't light! All in all, I was happy with the way I performed. Next time I will hit 10 rounds for sure!! I do continue to struggle with pushing myself over "the physical line" during workouts. I know I can push my body through , and I think Crossfit athletes who are over-performers know how to do this... still trying to figure that mental piece out. I am looking forward to getting a strong workout in tmrw and then laying by the pool with friends.
I did want to mention the Paleo Challenge this month. I am hesitant and excited all at the same time. I can't afford to buy-in for prizes but told District I would participate. I have great recipes to share after all!! (and yes the recipe section on this blog will be updated soon :) I am nervous about traveling for work and staying Paleo. I have 10 days straight of work travel at the end of this month.. and nothing is a diet killer more than airports and black tie dinners. I will do my best. The good news is I have a jump rope and can (no, WILL!) do travel wods while on the road. Looking forward to losing the last few lbs of chubs on my belly and thighs :) I know dieting and my body well, and while Paleo is not meant to be a diet but a lifestyle, I know my body responds quickly to the removal of diary and bread.. oh, and beer. Curious about the impact on my lifts and WOD times, though it doesn't take a rocket scientist to connect weight loss and increased physical performance ;)
And finally, I haven't tried a pull-up in a few weeks - will try that out tmrw and let you all know how it goes! Happy holiday Friday!
Today's WOD was lovely. I have been a bit congested this week so breathing hasn't been the easiest. I powered through however and am 95% happy with the results - would have liked to make it to 8 complete rounds.
WOD
5 Overhead Squats
10 Wall Ball
AMRAP 10 minutes
RESULTS
OHS - 50#
Wall ball - 12 lbs
7 rounds, 5 OHS, 4 wall ball
ANALYSIS
I thought this was going be challenging on my heart and arms - I was wrong. I burned out fast in my thighs. This was basically 10 minutes of squatting - yeah, I forgot about the legs. I am glad I went with 50# on the OHS - I could have done 55 but think it would have just been enough to really slow me down. And surprisingly, the 12# wall ball felt light (or, lighter than expected)!! Probably because the last few WB WODs I have completed with 16 - and I can't sugar-coat it, that shit ain't light! All in all, I was happy with the way I performed. Next time I will hit 10 rounds for sure!! I do continue to struggle with pushing myself over "the physical line" during workouts. I know I can push my body through , and I think Crossfit athletes who are over-performers know how to do this... still trying to figure that mental piece out. I am looking forward to getting a strong workout in tmrw and then laying by the pool with friends.
I did want to mention the Paleo Challenge this month. I am hesitant and excited all at the same time. I can't afford to buy-in for prizes but told District I would participate. I have great recipes to share after all!! (and yes the recipe section on this blog will be updated soon :) I am nervous about traveling for work and staying Paleo. I have 10 days straight of work travel at the end of this month.. and nothing is a diet killer more than airports and black tie dinners. I will do my best. The good news is I have a jump rope and can (no, WILL!) do travel wods while on the road. Looking forward to losing the last few lbs of chubs on my belly and thighs :) I know dieting and my body well, and while Paleo is not meant to be a diet but a lifestyle, I know my body responds quickly to the removal of diary and bread.. oh, and beer. Curious about the impact on my lifts and WOD times, though it doesn't take a rocket scientist to connect weight loss and increased physical performance ;)
And finally, I haven't tried a pull-up in a few weeks - will try that out tmrw and let you all know how it goes! Happy holiday Friday!
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