Tuesday, December 31, 2013

Dec 31 Personal WOD- Run and Burpees

No gym Bootcamp class tonight. So I went in earlier today to get my WOD on.
Here's what I did today.

Warm up
2 Rounds

10 Back extensions
10 Reverse Passthroughs 
10 Passthroughs 
10 Romanian Deadlifts

4 Rounds

5 Pull-ups via weight assisted pull-up

1/2 mile run (.50)
20 Burpees
1/2 mile run (.50)
20 Burpees

2 Rounds

50 Russian Twists (10# ball)
50 sit-ups 

Monday, December 30, 2013

Dec 30 On-Ramp WOD- "Loredo"

Dec 30 On-Ramp Bootcamp WOD- Loredo

Warm up
400m Run(.25)
20 Walking toe touches (10 ea. leg)
10 Back extensions
5 Burpees
30 sec. 3rd world squat

EMOM. 5 mins
30 sec Plank

3 rounds

24 Body weight squats
24 Push-ups
24 Walking lunges
400m Run

Julia- 19:24
Trish- 22:21

Post WOD Stretch
Sprinters stretch
Chest/shoulder stretch

2 Rounds

20 Russian twists (10# ball)
20 Plank touches 

Personal extra
4 rounds of 5 Pull-ups on weight assisted pull-up machine

January 2014 Burpee Challenge

January  2014 Burpee Challenge

I decided to challenge myself with Burpees in the month of January.  Here's the schedule.

Day 1- 5    Wed
Day 2- 10  Thurs
Day 3- 15  Fri
Day 4- 20  Sat
Day 5-  Rest day. Sunday
Day 6- 20  Mon
Day 7- 25  Tues
Day 8- 30  Wed
Day 9- 35  Thurs
Day 10- Rest day. Friday
Day 11- 35 Sat
Day 12- 40  Sun. 
Day 13- 45  Mon
Day 14- 50  Tues
Day 15- Rest day. Wed
Day 16- 50  Thurs
Day 17- 55  Fri
Day 18- 60 Sat
Day 19- 65 Sun.  
Day 20- Rest day. Mon
Day 21- 65 Tues
Day 22- 70 Wed
Day 23- 75 Thurs
Day 24- 80 Fri
Day 25- Rest day. Sat
Day 26- 80 Sun.  
Day 27- 85  Mon
Day 28- 90  Tues
Day 29- 95  Wed
Day 30- 100 Thurs
Day 31- Rest day. Friday. Rejoice in awesomeness. 

Ham, sweet taters and beets- #Whole30 #Paleo

What's for dinner? 
I pan fried some leftover ham that we had baked for Christmas with orange juice, cloves and pinneapple slices. Paired it with mashed sweet taters and beets.
Quick and easy Paleo.

Saturday, December 28, 2013

Reebok Spartan Race $10 off coupon

Get $10 off a Reebok Spartan Race, Click HERE , if for some reason the coupon link doesn't come up then use Code: SPEAR10  when you sign up.

To my Georgia Peeps, there will be a sprint in Conyers at the Int Horse Park on March 8 and 9. Prices Range between 60 to 100 depending on when you sign up. 
Atlanta Spartan Sprint, March 8-9, 2014, Sign Up Now for this Reebok Spartan Race!

Here is the Calendar to the  upcoming 2014 Reebok Spartan races nationwide

Jan. 24-25 - SoCal Spartan Sprint & Super
Feb. 8-9 - Phoenix Spartan Sprint
Feb. 15-16 - Tampa Special Ops Spartan Sprint
March 8-9 - Atlant Spartan Sprint
March 22-23 - Charlotte Spartan Sprint
March 23 - Hawaii Spartan Sprint
April 5-6 - Nevada Spartan Super in Las Vegas
April 12 - Tri-State NY Spartan Sprint at Citi Field
 April 12-13 - Miami Spartan Super
April 26 - Indianapolis Spartan Sprint
May 3-4 - Colorado Springs Spartan Sprint
May 10 - Montana Spartan Sprint
May 17-18 - Texas Spartan Super

Friday, December 27, 2013

Dec 27 On-Ramp Bootcamp- Box jumps, back extensions

Warm up
400m Run (.25) *I personally did .50 instead
20 Walking Toe touch ( 10 each leg)
10 back extensions
5 Burpees

Kettle bell swings
4 rounds of 10 reps
use 10# plate if needed
Take 1-2 min rest between sets
*I used a 26# kettle bell but finished the last 5 reps with a 35# 

Bootcamp WOD
3 Rounds
30. 20. 10. Reps
Back extensions 
Box Jumps

Rx1 = 1ft Box (cardio Deck)
Rx2 = 1 aerobic platform + 2 steps each side
Rx3 =Step-ups

* 5 months ago I was doing step ups, then eventually moved to box jumps on the aerobic platform, first with no steps, then added one step then two. Tonight I finally moved to the 1 ft box! 

My personal time for the WOD was 5:48

Post WOD stretch
Calve stretch on the wall.

800m Run(.50)

Thursday, December 26, 2013

Dec 26 My personal WOD- Burpees, push press, sit-ups, front squats

The gym was closed tonight so I worked out at home. 

Warm up
3 Rounds
10 Bench Presses
10 front squats (two 5# dumbells)
10 Romanian Deadlifts (Two 5# dumbells)
10 back extensions 

21 - 15 - 9

Push press (two 5# dumbells)
Front squats (two 5# dumbells)

100 flutter kicks

Wednesday, December 25, 2013

Christmas dinner Paleo style

I've been pretty good today at staying within paleo guidelines today.  The hubby baked a ham with pineapple slices, orange juice and whole cloves, it turned out so yummy . We Cooked sweet potatoes with an apple and then mashed them and added cinnamon. Steamed baby carrots and beets completed the meal.

Tuesday, December 24, 2013

Dec 23 On-Ramp Bootcamp WOD "The 12 days of Christmas"

Warm up
200m Run (.13)
2 rounds:
10 Passthroughs 
10 Reverse Passthroughs 
10 Back extensions
10 Squats
10secs 3rd World Squat

5 sets of 5 pull-ups 

Bootcamp WOD
This was such a fun WOD, we worked out to the tune of the 12 days of Christmas. It is 12 rounds, you add one more movement per round, just like the song goes. The end of the WOD the total # of reps are 12 Burpees, 22 back extensions, 30 sit-ups, 36 squats, 40 push-ups, 42 box jumps, 42 kettle bell swing, 40 jumping jacks, 36 dumbell presses, 30 Russian twists, 22 arm haulers, 12 wallballs.
*my personal time was 20:35

"12 Days of Xmas"
1 Burpee
2 Back extensions
3 sit ups abmatt
4 squats body weight
5 push ups flash
6 step ups/box jumps
7 kettle bell swings 26#
8 jumping jacks
9 dumbell presses 5#
10 Russian twist (10# plate 10 reps each side)
11 Arm haulers
12 Wallballs 10# ball

Post WOD stretch
Figure 4

Cash out
400m run

Monday, December 23, 2013

Dec 20 On-Ramp Bootcamp WOD

Warm up
400m Eliptical
20 Back extensions
20 Passthroughs 
10 Push-ups 
10 Bike stretch (5 each side)

Kettle bell swings

Bootcamp WOD
12 min AMRAP 
20 Kettle bell swings   Rx1: 26#     Rx2: 10#
20 Ball slams 10#
20 Boxjumps/step ups 

Post WOD stretch
Bike stretch
30-45 sec hold each side

10 hollow rocks
20 flutter kicks
30 sec plank

Friday, December 20, 2013

Dec 20 my personal WOD- kettle bells, front squats, sit-ups, run

I know I won't be able to make today's On-Ramp Bootcamp WOD, so I went to the gym this morning and worked out on my own. 
My totals, accounting for warm-up, WOD and Cashout were: 1 mile run, 45 kettle bell swings, 45 front squats + 20 overhead squats, 45 sit-ups, 100 flutter kicks.

Warm Up
400m Run(.25)

2 Rounds
10 passthroughs 
10 reverse passthroughs
10 Romanian deadlifts
10 overhead squats

21 kettle bell swings (15 kg)
21 front squats (6 lb dumbell)
21 sit-ups 
400m Run(.25)

15 kettle bell swings (15 kg)
15 front squats (6 lb dumbell)
15 sit-ups 
400m Run(.25)

9 kettle bell swings (15 kg)
9 front  squats (6 lb dumbell)
9 sit-ups 
400m Run(.25)

Cash out
100 flutter kicks (50 on EACH side)

 Quad pull
Figure 4 stretch

Dec 19 On-Ramp Bootcamp WOD- wallballs, Run, push-ups

Warm Up
400m Run(.25)

2 rounds
10 Passthroughs 
10 Reverse Passthroughs 
10 Romanian deadlifts
10 Overhead Squats

4 round Tabata
Dumbell front squats
20 sec rounds 

21 -  15 - 9
Wallballs (8# or 20#)
Flash push-ups 
Run 200m (.13)

Post WOD Stretch
Quad Pulls

50 Russian Twist w/ 10# Plate

Class scores
Julia 9:52
Donna 10:38
Lisa 14:15
Rosa 14:30
Rebecca 19:10

Thursday, December 19, 2013

Baked Curry chicken- Whole30, Paleo

This baked curry chicken is one of my regular staples. It's super easy to make. 
I generously sprinkled the chicken with yellow curry, salt and pepper.
Cover and bake at 350 for 4 hours.
I turn the chicken over half way through baking, re-cover.

Dec18 On-Ramp Bootcamp WOD- Wall balls, sit-ups & run

Warm up:
400m Run(.25)

2 Rounds
10 Push-ups
10 Squats
10 sit-ups

DB Front Squats
4 rnd Tabata
20 sec rounds

21 - 15 - 9
Wall Balls
Run 200m(.13) (after each round)

Post WOD stretch:
Quad pulls

50 Russian twists w/10 or 8 lb ball

Barb- 12:46
Julia- 9:58

Wednesday, December 18, 2013

Dec 17 On-Ramp WOD- Death by Burpees

Warm up
.25 tredmill
5 back extensions
5 inch worms
5 back extensions
5 Spider-Man crawls

3 rounds
10 Mountain climbers

Death by Burpees
-Each minute on the minute
Increase # of Burpees by 1 rep

    Example:  1rst rnd 1 Burpee in 1 minute
                     2nd rnd 2 Burpees in 1 minute
                     3rd rnd  3 Burpees in 1 minute
                      4th rnd 4 Burpees in 1 minute
                      And so on......
-Do back extensions until last team mate standing.

I was the last standing so I did not do back extensions. 
I did 12 one minute rounds, 12 Burpees in my last round for a total of 78 Burpees.

50 Hip Bridges

Cabbage soup- Whole30, Paleo

Here's the cabbage soup I made tonight. It has coconut oil and cumin. 
I chopped 1/2 head of cabbage
Chopped up celery
Green, yellow and red bell peppers
One can of diced tomatoes in tomato juice
2 cans of chicken broth
And water to cover the veggies (about 2 cups)

The cumin gives it such a nice taste, I just looooove cumin. 
Tonight I will take some of the cabbage, not the juice, and serve pork steak over it.
The rest will make a nice soup for lunch tomorrow. Yum!

Pork steaks- Paleo, Whole30

Dinner tonight will be pork steaks over cabbage.
I used a tablespoon of coconut oil to coat the pan, added the steaks and grilling seasonings to brown the steaks.  Sliced a yellow pepper and added that in. Then I added water and lowered the heat to slow cook them nice and tender.

Turkey and sweet taters #Paleo #Whole30

These were leftovers the day after thanksgiving. I ate pretty healthy during that time. Refrained from eating naughty stuff.
Turkey, lettuce with lemon juice and grape seed oil, sweet potatoes mashed, the white pieces in the sweet potatoes is red delicious apple slices.

Tuesday, December 17, 2013

Dealing with Olecranon Bursitis

Olecranon Bursitis

I decided to write this post to help other people being diagnosed with this condition to have an idea of what to expect in the days following diagnosis and treatment. These are my personal experiences. Not everyone will have this extreme case which ended in surgery.

* Warning * Graffic yucky pics are contained herein, do not proceed if you are bothered by pics of inflammation, surgical insicions, stitches, bruises, dried blood and that sort of thing.  You have been warned. Proceed at your own risk.

What is it?
According to WebMD, Olecranon Bursitis aka Popeye Elbow  is inflamation of the Olecranon Bursa located at the back of the elbow.
It causes pain, inflamation and redness.
The doctor can usually just drain it with a needle but in my case there was an infection, antibiotics did nothing to it and I had to have surgery.

What does it look like?
Pic from OrthoInfo

Timeline in my particular case:

Mon. Sept 23. Onset of symptoms. Elbow started to hurt. 
Tues. sept 24. Elbow and surrounding area swollen, red, hot to the touch .
Went to see my family practitioner. She tried to drain it and did not get anything out so she put me on antibiotics and gave me a referral to an Orthopedic surgeon. I was running a low grade temperature.

Thurs. Sept. 26 Had consult with orthopedic surgeon who changed my antibiotic and said to come back in a week.

Sun. Sept 29. Redness and irritated skin spreading from the elbow outward. Tip of elbow very painful.

Tues. Oct 1.  Follow up visit with orthopedic surgeon. She said I needed surgery the next day.

Wed. Oct 2. Surgery day.
I had no idea what was under the bandage. Was told to keep it dry for at least 48 hrs and change the dressing as necessary after that. To keep the elbow elevated above heart level when resting and to ice it for 20 mins at a time.
My throat was sore from the breathing tube and there was a burning stinging sensation in the elbow.

Sunday Oct. 6.  

I took the bandage off, it looks nasty, the strips are to be left on for now. I have bruising going on.
The whole thing hurts. Specially when I bend the elbow in any which way.

Wed. Oct. 9. Follow up visit with orthopedic. She took the long stitch out, applied glue to the incision and put steri strips on to keep the incision closed.  I still have some bruising around the top part of the elbow that did not show up on this pic. There is soreness and stiffness as I try to use that arm. Some burning and stinging in the incision site from time to time.

Thurs. oct 17

Today was my first day back working out at the gym, did not do any weight lifting, just leg work(box jumps) and Burpees. 
The elbow feels a bit stiff and I find myself babying it because it stings around the incision site when I bend it. I felt some light pulsating pain inside it tonight but not too bad. 
The top strip fell off in the shower tonight. Yes I know, it looks ugly. 

The kid's band aids came in handy, I'm sporting a Donald Duck bandaid. Cool huh? :-D

Sat. Oct. 19th. Took the rest of the strips off. 

It is now Tuesday August 19th. I have had this post in draft mode for so many months because I wanted to show what the scar would look like. So I'm finally hitting the publish button.
I hope this post helps someone dealing with the same problem, at least to see what to expect.
Note, that area is very sensitive, it hurts a LOT every time I bump it and it is very uncomfortable when doing planks. 

Dec 16 WOD- "Fight Gone Bad"-Wall Balls, Box Jumps, Back Extensions, Dumbell Strict Press

Warm up
200m Run (.13)

10 Pass Throughs
10 Back Extensions
10 Squats
10 Push Ups

2 Rounds Not For Time

Bootcamp WOD
Fight Gone Bad
3 rounds

Wall balls
Box jumps
Back extensions
Dumbell Strict Press

 My personal score

Wall balls: 25, 19, 21= 65
Box jumps: 24, 26, 25=75
Back Extensions: 30, 34, 36=100
DB Strict Press: 24, 30, 31=85
Total reps 325

Dec 12 Bootcamp WOD- Run, Front Squats

On Ramp Bootcamp WOD
December 12

1 Mile Run
50 Front Squats
1 Mile Run

Dec 10 Bootcamp WOD- "Kelley"-Run, Wallballs, Stepups

400m Run (.25)
30 Wall Balls
30 Box Jumps

300m Run (.19)
20 Wall Balls
20 Step ups

3 Rounds for Time

30 min cap.

Debbie 17:33
Tracy 18:27 Rx2
Trish 22:09
Beka 23:11

Post WOD Stretch
Calve Stretch on the Wall

Cash out
100 Jane Fondas (lay on your side and lift leg up.)
50 each side

Dec 9 On Ramp WOD- TABATA- Squats, pushups, Walking Lunges, Push Press

Warm Up

400m Run (.25)
Walking Toe Touch
Walking Figure 4
Walking Quad Pull
10 Pass Throughs
10 Overhead Squats

 5 min
5 Push Press

Bootcamp WOD
TABATA - 4 exercises, 20 secs work/10 secs, 6 rounds each

Body Weight squats
Push ups
Walking Lunges
Push Press 5#

Post WOD Stretch
Hamstring Stretch
Figure 4
Plow Streth
Bike Stretch

3x10 Knee raises (Roman Chair)

Dec 3 On-Ramp WOD-Back Extensions, Situps

Warm up
10 Romanian Dead lifts
10 Passthroughs
10 Overhead squats
10 Reverse Passthroughs

3 rounds
5 Kettle bell swings 25#


Back Extensions
Sit ups

10 minute max distance on tred mill

Dec 2 On-Ramp Bootcamp WOD-Push ups, Lunges, Knee Raises, Squats

Warm Up
400m Run (.25)
Walking Toe Touches
Walking Figure 4
Walking Quad Pulls
5 Push ups
Bike Stretch

5 min EMOM

30 sec Plank holds

Bootcamp WOD
3 rounds for Time

10 Push ups
20 Lunges
10 Knee Raises (roman Chair)
20 Squats

Nov 27 On-Ramp WOD- Step ups, Burpees

Warm Up
40 Step ups
20 Walking Toe touches
10 Toe hops
10 Jumping Jacks

2 rounds

Box Jump
Step Ups

Bootcamp WOD
100 Step Ups
For time

1 Burpee EMOM

Nov 25 On-Ramp Bootcamp WOD-Running, Pushups, Situps, Back Extensions

Warm Up
200m Run (.17)
(Tred or Eliptical)

10 Pass Throughs
20 Arm Cicles (10 forward: Backward)
20 Trunk Twist (10 each side)

2 rounds not for time

- Stepback
- Hop Back

Bootcamp WOD

Run 200m (.17)

30 Push ups

Run 200m

40 Situps

Run 200m

50 Back Extensions

Run 200m

Nov 22 On-Ramp Bootcamp WOD- Arm Haulers, Jumping Jacks

Warm Up
.17 Run
10 Pass throughs
10 Squats
10 Back Extensions

Front Squats w/ 10# Plate

Arm Haulers 40-30-20-10
Jumping Jacks 10-20-30-40

Cash Out 
10 Min Max distance on tread mill

Superior Healthcare On Ramp Bootcamp WOD's coming up

Thanks to my buddy Trish I'll be posting some of the workouts that I missed while going through all the illness in my household. Stay tuned, they did some good ones while I was gone!