Sunday, September 29, 2013

Sept 27 #Crossfit #WOD

Friday , Sept 27 WOD

Warm Up

200m Run

 Skill/Strength: Planks

Every Minute On the Minute for 6 Mins
20 Second Hold


800m Run
30 Pushups
400m Run
20 Ring Rows
200m Run
10 Bench Dips


Tricep Pulls


50 Bicycle Crunches
25 each side

Sept 26 #Crossfit #WOD- "Jackie"

Thurs, Sept 26 WOD - "Jackie"

Warm Up

400m Run
20 Bodyweight Squats
10 Pass Throughs
10 Push Press 

 WOD "Jackie"

1 round for time

500m Run
25 Thrusters (15 lb bar)
15 Pullups

My personal time was 5:38

Sept 25 #Crossfit #WOD

Wed, Sept 25 #Crossfit #WOD

Warm Up - 2 Rounds

200m Run
10 Pass Throughs
10 Reverse Pass Throughs
10 Romanian Deadlifts
10 Hip Shrug
10 Overhead Squats


15 mins as many rounds as possible

50m Farmers Carry 25lbs
20 Squats
 50m Farmers Carry
20 Flash Pushups

 My personal score was 3 rounds

#Whole30 - Weekly recipe ideas. Week #17

Week #17 of Whole30. Here are the meals I came up with this week.

Ripe plantains, yellow squash and chicken.

Tilapia, sweet potatoes, baby bok Choy and chard

Mushrooms, mustard greens, eggs, bacon and green peppers.

Ripe plantain cooked in coconut oil. Mustard greens and sausage sautéed w/ coconut oil and a sprinkle of vinegar. #Paleo dinner.

Mustard greens, cabbage, carrots, red green yellow peppers, onions, tomatoes, ground beef, cumin. Topped with salt and vinegar.

Ripe plantain and egg frittata with Mazzetta roasted bell pepper and chipotle spread mixed in.

Lettuce plate, topped with mustard greens, red yellow green peppers, onion, eggs, cooked in coconut oil.

My dad made this meal for me. He fried the Tilapia with olive oil and steamed the veggies for me.

Tuesday, September 24, 2013

Sept 23rd #WOD #Crossfit

Monday Sept 23rd Crossfit WOD

Warm Up

 400m Run

Tabata Squats 
(as many squats as possible in 20 seconds with 10 seconds rest, 4 rounds)

200m Run

10 Ring Rows


1 Round for Time

50 Push ups
10 Star Jumps
50 Sit ups
10 Star Jumps
50 Air Squats
10 Star Jumps
400m Run


Sept 20 #WOD #Crossfit

Friday September 20 Crossfit WOD

Warm Up

3 Rounds Not for time

200m Run
10 Pass Throughs
10 Romanian Deadlifts
10 Push Press

 WOD- "Friday Date Night"

2 person Team, 15 mins As Many Rounds As Possible

50 Alternating Med Ball Situps
1 person Runs 200m with Med ball
1 person does as many reps as possible of Push Presses
*Score is total number of Push Presses.
(*Score- 317)

Healthy find-Roasted Bell Pepper & Chipotle spread

Lookie what else I found. This is a Roasted bell pepper & chipotle sandwich spread by Mezzetta.
I'm using it on my lettuce wraps and in my eggs and frittatas. It's yummy!

Ingredients: roasted bell pepper purée, olive oil, water, sun ripened dried tomatoes, red wine vinegar, fresh garlic, fresh parsley, smoked paprika, chipotle pepper, sea salt, xanthan gum.

Saturday, September 21, 2013

Healthy find- cilantro, parsley & garlic spread.

Lookie what I found. 
It's a sandwich spread by Mezzeta.
It's spicy so I haven't used a lot of it. So far I have used it on my veggie wraps and stirred into sautéed greens. It's quite tasty! 

It's made with olive oil, water, parsley, cilantro, red wine, garlic, sea salt, chili peppers, black peppers and xanthan gum. 

Friday, September 20, 2013

Sept 19 #Crossfit #WOD "Diane"

Sept 10 Crossfit Workout of the Day - The "Diane"

Warm Up
3 Rounds Not for Time

200m Run
10 Pass Throughs
10 Romanian Deadlifts
10 Bike Stretch (5 each side)
10 pushups


21 Deadlifts (I personally did 45 lbs)
21 Push ups
15 Deadlifts
15 Push ups
9 Deadlifts
9 Push ups
(My personal time was 3:23)

#Whole30 Month 4 Week 4 #paleo Meal Ideas

Week # 16 of eating healthy, the #paleo way.
Fruity moothie: 1 frozen banana, couple chunks of pineaple, 4 blackberries, 2 strawberries, a little bit of pomegranate blueberry juice (100% juice, no sugar, syrups, sweeteners or any other crap)

My dad brought me a container of shredded meat that he had cooked with cumin, olives, garlic, red yellow and green peppers and onions. It was frozen so I defrosted it, added a couple of carrots to it and some of the left over meat sauce. Added some water to it and simmered till carrots were almost done then added a chopped yellow squash.

Beef,carrots and yellow squash mixture over lettuce.

Hungry? Reach for the veggies. Steamed broccoli, cauliflower, carrots and avocado. Salt and pepper to taste. Mmmm.

The hubby made me a two egg omelette this morning

Sautéed baby chard, baby bok Choy, baby spinach, peppers: red, green and yellow, mushrooms with a little bit of olive oil. Green beans with a little bit of vinegar, broccoli, cauliflower,and thin steak.

Thursday, September 19, 2013

Sept 18 #WOD #Crossfit - "Elizabeth"

Sept 18 WOD "Elizabeth"

Warm Up

800m Run
Then 2 person team
40 Med Ball Cleans (14lb)
Alternate every 5 reps

Bench Dips progression for Ring Dips.



We did the RX2
21 Med Ball Cleans #14
21 Bench Dips
15 Med Ball Cleans
15 Bench Dips
9 Med Ball Cleans
9 Bench Dips
(My personal time was 6:20)