What's for lunch? Delicata squash w/ Brussel sprouts and green fried plantain

I bought this delicata squash at Walmart 2 weeks ago and it has been seating on my counter waiting waiting waiting to be eaten. Today was the day. My lunch options were pretty grimm, as I really need to do some grocery shopping for some fresh veggies. 

I went on a scavenging hunt in my fridge and found a pack of frozen Brussel sprouts. There was a semi-green plantain in the pantry and some grape seed oil. 

I fried the plantain in a little bit of the grapeseed oil. Drizzled the oil over the sprouts and the squash and seasoned with salt and pepper. I broiled them on low till the squash and the sprouts were tender.

This is my lunch today. I'm saving the other half for later.

The Crunchy Crossfitters at the Spartan Workout Tour 2014Marietta &Extreme Rush Apparel Review

The Spartan Workout Tour came to Marietta and Three of us from Crossfit Etowah's 

On-Ramp to Crossfit Bootcamp decided to give it a shot. If you are thinking on participating but haven't decided yet let me tell ya, stop over thinking and JUST DO IT! 

Here's the link to the 2014 Workout Tours.

http://www.spartan.com/spartan-workout-tour/

The workout takes 2 hours and you WILL NOT stop moving during those 2 hours.

There is no gym equipment involved, all you need is your body, a towel and water! 

We did sprints, running in place, squats, jumping squats, jumping jacks, push ups, staggered push-ups, Burpees, planks, great vine steps, skater steps, leg lifts/flutter kicks and a couple more. 

A lot of emphasis on Core strengthening exercises. For active recovery between periods of intense workout we did jogging in place, planks and jumping jacks. 

The weather was not great, it sprinkled the whole time we were there and the pavement was very wet and somewhat slippery. Still, I had fun and felt accomplished to having finished the WOD.

A huge THANKS goes to Extreme Rush Apparel , who supplied our performance workout clothing. Even in the wet weather their performance clothing kept wicking the water and sweat away from my skin. I had a "Training for a Spartan" shirt on top of the performance shirt and while the spartan shirt was soaked, the performance material kept my skin pretty dry. 

Even though I had water dripping down my legs from the rain and being on the ground repeatedly, the performance capris did the same as the shirt wicking moisture away from skin and drying super fast. 

Oh and they truly move and stretch with you, they don't ride down, are awesome for squats, no chaffing while running and super comfortable. I finally found my favorite pair of capris for running events, will definitely be wearing these on my next race. 

The Crunchy Crossfitters ( Lorena, Lillian and me<w/glasses> ) before the Spartan Workout Tour, sporting Extreme Rush Apparel.

You can find the ERA performance shirt here:

http://extremerush.com/women/womens-e.r.a.-performance-v-neck-red/

Specs:

• Slim fit flexible v-neck that move with your body to give you complete freedom of motion without restrictions.
• Extremely soft and comfortable so you can focus on your training.
• Wicks away moisture and prevent odor causing bacteria.
• Tag less print to prevent skin irritation.
• 84% Polyester/16% Spandex

Find the ERA performance Capris here: 

http://extremerush.com/women/womens-e.r.a.-luxe-lime/black-performance-capris/

Specs:

• High quality performance fabric to keep you cool and dry during your extreme workouts.
• Wicks away moisture and prevent odor causing bacteria.
• Flat lock stitch to prevent chaffing.
• Tag less print to prevent skin irritation.
• 16" inseam.
• 84% Nylon/16% Spandex

Lillian, me, and Lorena at the event. We wore our spartan shirts on top of the performance shirts.

Ps: it sucks to wear glasses in the rain, I couldn't see a thing while it was raining.

Lorena & Lillian got to meet Amanda Sullivan and Todd Love , Spartan Athletes, motivators and an inspiration to us all.

I started this journey a year ago to loose weight.  But goals change and now I train to become stronger. My current most immediate goal is build up the stamina to be able to run a half marathon, but the Spartan Sprint is definitely a goal to be mastered in the horizon. 

Have a happy healthy crunchy green day :-)

Whole30/Paleo breakfast- omelette w/ bacon

Hubby made me breakfast this morning, Paleo style, he did good :-)

Ingredients:

Two eggs

Green pepper

Red pepper

Black Forest ham

Bacon

Salt & pepper

The omelette had ham and the green/red pepper folded into it. So yummy.

 

Latest 5K runs, events and routines for July and August

Wow, can't believe we're approaching the end of August already. It's been hectic and I'm still adjusting to new schedules.

 My 5 yr old started kindergarten at the beginning of the month, and the 3 yr old is still home with me. It gets hectic with school, homework, taekwondo and On-Ramp to Crossfit Bootcamp time.

I earned my July's Get Out and Run metal by participating in the Woodstock Freedom Run on July 4th. That was a 5K in Downtown Woodstock, my chip time was 31:08, I'm striving to improve my running time with every race.  The kids loved watching the parade afterwards. The run was sponsored by Pinacle Orthopaedics, I had my elbow surgery there last year when I was dealing with olecranon Bursitis (that's another blog post).

The Run for Wounded Heroes 5K benefiting the Wounded Warrior Project followed on August 2nd. I irritated my patella tendon during Bootcamp two days before the race. Had to get a shot on the knee the day before, iced it really good that day and wore a patella strap the day of the race. I was pretty sure I would not beat my previous time. Surprised myself with a 29:45 chip time.

September will be a fun month. I'm running the Labor Day Be Your Own Hero 10K . I'm hoping to beat my previous time of 1:21. will also participate in the Spartan WOD that's coming to town at the end of the month. Will let y'all know how that goes. 

Stew meat, Asparagus and yellow zucchini - Paleo/Whole30

Here it is, today's yummy supper. The yellow zucchini is from my garden, sautéed with grape seed oil along w/ the asparagus and seasoned with salt and pepper.

I browned the stew meat first then added chopped carrots, celery and green pepper from the garden. Then added 2 cans of chicken broth and garlic. Once the meat was tender I added the spuds and some water to cover. Covered and cooked till the taters were done. 

Simple and tasty. 

Dinner time, the Paleo way.

This was dinner last night. Quick and easy. Paleo and whole30 compliant.

I cooked sweet potatoes and seasoned them with salt, pepper and ghee.

The green beans were seasoned with vinegar, salt and pepper.

The beets were served plain.

For the protein I used a very thin steak, simply browned first on a skillet with grape seed oil and then I added steak seasonings and some h2o and covered to get it tender.

Paleo Mug Muffin- coconut and almond flour

Google Paleo Mug muffin or bread and you'll get a long list of recipes. 

This one is the one I have tried in the past, it has the consistency of cornbread almost, it is dense and I have eaten it with eggs and bacon as a breakfast sandwich.

In a mug mix well

1 egg

1 Tablespoon of Full fat canned coconut milk

1 level Tablespoon coconut flour.

1 level Tablespoon almond flour.

1/2 teaspoon baking powder

Dash of salt

Microwave 2 to 2:30 minutes.

Simple summer time refreshing vegetable spritzer

This is a very simple, easy to make and refreshing summer time spritzer.

I used 4 oz of ea.

La Croix  Berry sparkling water

V8 vegetable juice

Orange juice.

Everything was already cold from the fridge, ready to go after mixing. 

How much protein should you consume per day?

Do you know how many grams of protein you are supposed to consume daily? 

Here's a bit of info on that subject that I read the other day on a newsletter from Coach Matt from WOD Nation.

Basically you need .8 grams per kg of body weight.

1 lb = 0.453 kg

So say you weigh 135 lbs multiply by 0.453kg is roughly 61 kg

61 kg multiplied by .8 g is roughly 48 grams of protein.

I hope this helps.

Have a happy and healthy crunchy green day :-)

Quick and easy Paleo dinner: raw veggies topped with meat sauce.

Quick and easy Paleo dinner for today.

Chopped organic lettuce

Sliced green pepper

Sliced red pepper

Sliced organic carrot

Top with thick meat sauce.

I make the meat sauce by cooking a lb of ground beef in a large pot. 

Add garlic, red and green pepper, Italian seasonings, salt and pepper.

Add a 29oz can of kroger tomato sauce, add a little bit of water, stir and cover.

Simmer for a while till sauce cooks down to your liking.

Pour that stuff on everything from eggs to salads. 

Mobility Workshop- Posterior & Anterior Chains + Shoulder Complex

We had a Mobility Workshop tonight taught by Crossfit Etowah's coach Jeff Rice.
It covered Posterior and Anterior Chains and the shoulder complex.  

We warmed up doing dynamic stretches which consisted of Walking Toe touches, Figure 4, Knee Hugs and Quad Pulls. You can do these by walking from one side of the room to the other and back. It was so nice outside we did them in the parking lot.

Do two rounds of each stretch and try to hold it for 30 seconds.

After Warm up we moved onto working on the Posterior Chain.

Posterior Chain
Start your way from the bottom up, so you would start with stretching out your calves and hamstrings first.
1- 90 Degree stretch
2- Figure 4
3- Knee hug
4- Bicycle stretch
5- Plow stretch

 Anterior Chain
1- Cobra Stretch
2- Butterfly stretch
3- Sprinters
4- Quad Pull.

Shoulder Complex
1- Pass throughs
2- Reverse Passthroughs
3- Rack Pulls

First National Festivus Games- My first competition.

On Saturday April 19 2014 I participated in my first Crossfit competition; the first national Festivus Games. It's a competition designed for Novice and Intermediate Crossfit athletes. I competed at the beginner level. 

I was super nervous going into this. Started exercising back in June of 2013 and haven't looked back. Ran my first 5k in February and decided to sign up for the Festivus. I cannot do double unders yet, or a pull up without either a weight assist machine or a band, plus at the time of signing up I had not done power cleans. I can finally manage to do a box jump onto a 1 foot box but anything higher is a step up. 

So I mustered up the courage and signed up for the novice division.

It was so much fun and I'm so thankful for all the support and encouragement from my hubby, friends, fellow athletes  and my awsome coaches from Crossfit Etowah.

Crossfit Sting in Alpharetta Ga hosted the games for my immediate area.

I started the day at 5:30 a.m. Ate a portion of sweet potatoes, butternut squash, broccoli and chicken tenderloins and my morning coffee.

We were still on the road at 7:30, I had a banana and h2o.
Around 8 a.m I mixed a scoop of Carnivor protein powder with h2o and had that.
First WOD started at 9:00 a.m

WOD#1: 1,000m Row for time w/ 6 min time cap (4:14.4)

This was grueling, my legs were shaking by the time I was done. 

WOD#2: Establish 1 rep max clean in 6 min (Started at 45, then 50, then 60 lbs)

This is the WOD that scared me the most since I had not done cleans before. My coaches thought me proper form and I was able to lift 45 lbs. At the competition I totally surprised myself, went up to 60lbs.

I ate another portion of sweet potatoes, butternut squash, broccoli and chicken tenderloins at 10:30 along with another scoop of my Carnivor protein in a bottle of h2o.
Third WOD started at 12:00 noon

WOD#3: 8 min As Many Rounds As Possible (3 rounds + 10 KBS=190 reps)

              10 kettle bell swings (26lbs) (40)

               20 sit ups (60)

               30 box overs (20 inch box) (90)

This was the easiest of all 4 WODS

Around 1 PM I ate my last portion of the chicken with broccoli, sweet taters and butternut squash along with h20.

Fourth WOD started at 2:00 p.m.

WOD#4: 2 minutes max Wallball (10 lbs) (32)

               2 minutes max single unders (255)

               2 minutes max Burpees (26)

                (313)

The wall balls were the hardest I think, by the end of 2 minutes it feels like you are trying to lift and hurl a baby elephant up in the air while trying to hit within the 6 foot mark. 

I can't do double unders, thank goodness us beginners were doing single unders. I had not skipped rope since I was little. I purchased an RxSmartGear jump rope a couple of weeks before the event and started practicing, its the same rope I took to compete with. The most I had ever gotten in the 2 minute mark during training was 209 reps, but was able to whip out 255 reps at the event. I was pretty pleased. The rope I used was the misfit mango spiral rope with buff translucent red cable. I love the grip on the spiral handles plus they're 1 inch thick and I feel like I have great control of the rope. As I get better at it and learn to do double unders I'll consider a lighter cable like the Elite or Ultra.

I'm very glad I did this. There's a sense of accomplishment at the end of the day, no I did not make it to the top 10 or 5 or whatever but I participated and had a ball doing it. To anyone who is thinking about entering these types of competitions, just do it, you'll be glad you did.

Coming up next month is the Greenprints Alliance 5k trail run in Woodstock Ga and the 5k ColorVibe run in Stone Mountain Village.
Can't wait to run those with my Crunchy Crossfitters team :-).

I'll leave you now with my overall ranking and pics from the Festivus. 

Female Novice division (out of 27)

My local scores (within Crossfit Sting) were:

Rank   WOD#1time(rank)  WOD#2reps(rank) WOD#3reps(rank) WOD#4reps(rank)    

14          04:14.4 (12).                     60 (27)                     190 (12)            313 (11)

My Nationwide Scores were:

Female Novice division (out of 1062)

Rank  WOD#1time(rank)  WOD#2reps(rank) WOD#3reps(rank) WOD#4reps(rank)    

716.    04:14.04 (533).              60 (1052)                190 (630)                313 (305)

Click for info and specifics on the  Festivus Games 
        

First and second WOD 9 a.m

Third WOD noon

Fourth WOD 2:00 p.m

Tuesday March 25 On-Ramp to Crossfit Bootcamp- Boxjumps and Burpees

Warm Up
10 Back Extensions
5 Inch Worms
10 Spidermans

Skill/Strength
5 Round Tabata
Situps

WOD
150 BoxJumps/ Stepups
EMOM 2 Burpees

Post WOD Stretch
2 Rounds
Sprinter Stretch
(Hips/Groin)
30sec Both Legs

Cashout
40 Mountain Climbers

Wed March 19 On-Ramp to Crossfit Bootcamp-Kettle bell swings, Pushups, situps, Wallballs, Box Jumps

Warm Up
400m Run
20 Back Extensions
10 Pushups
Spiderman Crawls
Bike Stretch

Skill/Strength
EMOM 5 min
10 Front Squats

WOD
2 Rounds
1 min AMRAP each station

KB swings
Push Ups
Situps
Wallballs
Box Jumps

1 min Rest

My personal Score:
                              Rnd#1 Rnd#2 Total
KB Swings 26 lb    22       25        47
Push ups                 25       30        55
Situps                     29        32       61
Wall Balls 14 lb     26        30       56
Box Jumps              21        24       45
                                    Total Reps 264

Post WOD Stretch
Figure 4
Chest/Shoulder Stretch

Cashout
2 Laps
Farmers Carry (10#/25#)

Friday March 21 On-Ramp to Crossfit Bootcamp-50m Run/Walk & Burpee ladder

Warm Up
Walking Toe Touches
Walking Quad Pulls
Walking Figure 4
20 Back Extensions
10 Push ups

Skill/Strength
4 Rounds
10 Romanian Deadlifts
Increase frm 45# to 65#

Bootcamp
12 min AMRAP
50m Run/Walk (Inside Perimeter of gym)
  1 Burpee

50m Run/Walk
  2 Burpees

50m Run/Walk
  3 Burpees

and so on, Keep adding 1 Burpee

Post WOD Stretch
3rd World Squat

Cashout
20 Reverse Crunches
20 Mt Climbers

Thurs March 20 On-Ramp to Crossfit Bootcamp- Run, BW Squats, Pushups

Warm Up
2 Rounds

10 Walking Toe Touches
      Figure 4
      Knee Hugs
      Quad Pulls
5 Burpees

Skill/Strength
3 Rounds
10 Sumo Deadlift High Pulls
*Rest between rounds & Increase KB weight

WOD
Rx: 2 Rounds
Rx2: 1 Round

800m Distance (Bike 1.5 miles or Treadmill .5)
80 BodyWeight Squats

400m Distance (Bike .75 or Treadmill .25)
40 PushUps

Post WOD Stretch
Partner 90 degree Stretch
(Hamstrings)

30 sec Hold each leg
*Communicate Intensity Levels
Scale 1-10 (10 most intense) only 7-8

Cashout
Hip Bridges

Mon March 24 On-Ramp to Crossfit Bootcamp-50m Farmers Carry, Arm Haulers and Run

Warm Up
400m Run
20 Back Extensions
15 Body Weigh Squats
10 Push Ups
10 Supermans

Skill/Strength
5 Rounds
5 Push Press

WOD
3 Rounds
50m Farmers Carry (45#/25#)
50 Arm Haulers
200m Run

Post WOD Stretch
30 sec Pass throughs
30 sec Reverse Pass throughs

Cashout
Max Plank

Tues March 18 On-Ramp to Crossfit Bootcamp- run and lunges

Warm up

2 Rounds not for time

On second round pick different equipment for distance.

200m distance 

10 Back extension

10 Squats

Skill/Strength

3 Rounds

10 Bench Dips

Bootcamp WOD

Rx

800m (.50) Distance. (Rx2- 400m)

80 Lunges                 (Rx2- 40)

800m                         (Rx2- 400m)

My score: Rx 14 mins.

Post WOD Stretch

2 Rounds

Hold stretch for 30 secs

Figure 4

Cashout

30 Roman Chair leg lifts

Mon March 17 On-Ramp to Crossfit Bootcamp -Baseline

Warm Up 

2 Rounds

10 Pass Throughs

10 Reverse Passthroughs 

10 Romanian Deadlifts

10 Overhead Squats

Skill/Strength

Weight in + Body Fat %

Add points

WOD

Baseline

10 min AMRAP 

15 Squats

10 Sit-ups 

5 Push-ups 

Post WOD Stretch

2 Rounds

30 sec hold both legs

Seated knee hugs

Cashout

800m Run

Or 30 Burpees if no green (st pattys day)

( I opted to do the Burpees instead of running, even though I was wearing green socks)

Baseline Scores

HEAT #1

Julia 9 rnds + 26 reps

Trish 9 rnds + 16 reps 

Monica 8 rnds + 25 reps

Christine 7 rnds + 22 reps

Alisa 7 rnds 

Aja 7 rnds

HEAT # 2

Mauri 6 rnds

Carmen 7 rnds + 25

Erin 8 rnds

Carol 6 rnds + 25

Brenda 5 rnds

Madison 7 rnds + 25

Tracey 11 rnds

Fri March 14 On-Ramp to Crossfit Bootcamp "Death by Burpees"

Warm Up

400m Run

Then 2 Rounds:

20 Back Extensions

10 Push ups

5 Inch worms

Skill/Strength

5 EMOM

30 sec plank hold

Hold last for max time.

WOD

"Death By Burpees"

Minute 1  1 Burpee

Minute 2.  2 Burpees

Minute 3.  3 Burpees

And so on

Continue until cant finish given Burpees 

(Personal score/ Time) 14 rounds, 105 Burpees, 14 minutes

Post WOD Stretch

2 Rounds

Wall climbs (30 secs)

90 degree Stretch (30 secs)

Cashout

50 Body weight squats

Thurs March 13 On-Ramp to Crossfit Bootcamp- 1 mile Bike, Bicycle crunches, run, back ext, waiters walk, push ups.

Warm Up

2 Rounds 

10 Passthroughs

10 Rev Passthroughs 

10 Romanian Deadlifts

10 Overhead Squats

Skill/Strength

5 Round TABATA

20 sec on 10 sec off

PVC OVH Squats

Bootcamp WOD

1600m Bike (1 mile)

100 Bicycle Crunches (Rx2-50 reps)

800m Run 

80 Back Extensions

400m Waiters Walk 10lbs (Rx2-5#) 

             (8 laps= 4 w/ Right Arm+ 4 w/ Left)

40 Flash Push-ups 

Post WOD Stretch

2 Rounds of 30 sec holds

Seated knee hugs

Cashout 

Practice Pull-up 

Progressions

Times:

Donna K 19:57

Julia 22:05

Monica 23:14

Erin 22:17

Trish 22:08

Lisa 24:12

Tracey 23:50

Mauri 33:29

Mon March 10 On-Ramp to Crossfit Bootcamp- Partner Angie

Warm Up
400m Run
10 Passthroughs
10 Rev passthroughs
10 Overhead Squats

Then
2 Rounds
30 sec 3rd world Squat
 

Skill/Strength
3 Rounds
10 Sumo Deadlift High Pulls

Bootcamp WOD
Partner Angie

100 Sumo Deadlift High Pulls
100 Push-Ups
100 Russian Twists
100 Squats

 Post WOD Stretch
Bike Stretch
Shoulder Stretch-Pole

Cashout
3 Rounds
10 Bird Dogs
hands and knees position, lift leg straight out back and opposite arm straight out front.

Tues March 11 On-Ramp to Crossfit Bootcamp- TABATA Tuesdays

Warm Up
200m Distance
10 Push Ups
10 Hip Bridges
5 Plow Stretch

Skill/Strength
3 Rounds
5 Wall Balls
Rest 1 Min between Rounds
 
Bootcamp WOD
TABATA Tuesday
*8 Rounds
*Each Round is a 20 Sec AMRAP
*Rest 10 Sec Between Rounds

Wall Balls
Sit-Ups
DB Push Press
Reverse Situps


Post WOD Stretch
2 Rounds
30 sec Hold each round
 Cobra Stretch

Cashout
400m Run AFAHP

Wed March 12 On-Ramp to Crossfit Bootcamp

 Warm Up
400m Run (.25)
10 Back Extensions
5 Cobra Stretch
5 Pikes ( from cobra position switch to downward dog position)

Skill/Strength
3 Hate Makers
    
* Hate maker:
20 Mountain Climbers
5 Push Ups
1 Burpee

WOD
5 Rounds
100m Farmers Carry 25#/10#
10 Burpees

If 
 5 Rounds completed in 15 mins 
then 
 continue to 10 Rounds
 20 Min Cap

My personal time: 26:39   10 rounds

Post WOD Stretch
Wrist Stretch

Cashout
5 Rounds
  10 Roman Chair
 

Fri March 7 On-Ramp to Crossfit Bootcamp- Deck of Death

Warm Up

400m Run (.25)

Walking Toe Touches

             Knee pulls

             Quad pulls

10 pass Throughs

10 push-ups

15 Bodyweight Squats

Skill/Strength 

5 min EMOM

10 Overhead Squats

Bootcamp WOD

Deck of Death

20 min cut off

Each suit represents an exercise.

Each number represents reps

Clubs: Bodyweight Squats

Hearts: Back Extensions

Diamonds: Push-Ups

Spade: Sit-Ups

Face Cards = 10 reps

Ace = 11 reps

Post WOD Stretch

Figure 4

90 degree hamstring 

Cashout

200m incline walk

Thurs March 6 On- Ramp to Crossfit Bootcamp- "Jackie"

Warm up

3 Rounds

10 High Pulls

10 Sumo Deadlifts

10 Swings ( kettle bell swing using a 10lb plate)

Bootcamp WOD

"Jackie"

800m (.5)

50 Thrusters (two 5 lb dumbells)

30 DB Rows (two 5 lb dumbells)

Skill/Strength

3 rounds

8  Sumo Deadlift High Pulls. (26/36lbs kettle bell)

Post WOD Stretch

Bike stretch ( lower back)

Cashout

5 rounds 

30 sec planks

Times:

Donna 8:19

Julia 8:14

Trish 8:18

Tyler 9:31

Intermittent Fasting

I'm doing intermittent fasting twice a week now.
While reading up on it I came across this very well though out article by Steve Kamb of Nerd Fitness and decided to share it here in case any of you are curious about it.
It explains the process better than I ever could. It is a A Beginners Guide to Intermittent Fasting.

There are different ways of going about it, pretty much whatever works for you. Whether is  a 16 hr fast twice a week or a 24 hr fast. 

For me personally the 16 hr + fast twice a week works best, as I eat my last big meal of the day at 4 p.m. then I'm off to On-Ramp to Crossfit Bootcamp  2 hours later.  After that my body is in fat burning mode till the next day.  I don't think about eating when I'm asleep, so it's a win win :-)

 During the fast period I just drink  black coffee or tea and H2O of course.
So read up and enjoy!

Have a happy healthy crunchy green day!

Wed March 5 On-Ramp to Crossfit Bootcamp- kettle bells, farmers carry,Burpees

Warm Up

2 Rounds

200m Run

10 Back extensions

10 Spider Mans

5 Inch worms

Skill/Strength

3 Rounds

10 Kettle Bell Swings

Increase in weight w/ each round

Bootcamp WOD

3 Rounds for time

20 KBS     26#/10#

10 Burpees

100m Farmers Carry (2 laps)   25#/10#

Times:

Carol: 15:36

Erin: 15:35

Tyler 12:38

Barb 11:15

Tracey: 11:05

Julia 10:59

Post WOD Stretch

Bike stretch (Lower back)

Wrist stretches

Cashout 

Pull ups

2 rounds max effort

Tues March 4 On-Ramp to Crossfit Bootcamp- TABATA Tuesdays- Push press, situps, front squats, russian twist

Warm Up
400m Distance
Then 3 Rounds
5 DB Push Press
5 DB Front Squats
5 DB Romanian Deadlifts

Skill/Strength
DB Thrusters
3X10

Bootcamp WOD
 
TABATA Tuesdays
4 exercises
8 Rounds each exercise
20 Sec Work - 10 Sec Rest

1. DB  Push Press
2. Situps
3. DB Front Squats
4. Russian Twist

my personal score:

DB Push press 12,   12,   12,    10,    11,   10,   10,  12  total 89
Situps               10,   10,   10,   10,     10,   10,   10,  10  total 80
DB Front Squat 10, 10,   10,   10,     10,   10,   10,  10 total 80
Russian Twist   30,   30,   30,   30,   30,     30,  25,   25 total 230
                                                                             total reps 479
 

Post WOD Stretch
Wall Climbs
10 Pass throughs

Mon March 3 On-Ramp to Crossfit Bootcamp- Wall balls, Box jumps, push-ups

Warm Up

2 Rounds

200m Run(.13)

Toe touches

Quad pulls

Knee hugs

3 Inchworms

5 Push-ups 

Skill/Strength 

5 min. EMOM

20 Back Extensions

Bootcamp WOD

20 Wall Balls

Then

12  10  8  6  4  2

Box Jumps

Push ups

Then

200m run(.13)

Times

Tyler 8:20

Julia 8:05

Trish 7:30

Post WOD  Stretch

Bike Stretch

Cobra

Cashout

2x10 Ball Slams

Friday Feb 28 On-Ramp to Crossfit Bootcamp- Lunges & Burpees

Warm up

10 Toe Touches

10 Figure 4

10 Quad Pulls

10 Knee Hugs

5 Inch worms

5 Spider-Man 

Skill/Strength 

Single arm DB snatch

3X10 (5 each arm)

Bootcamp WOD

150 Lunges

2 Burpees EMOM

For time

Post WOD Stretch

90 degree hamstring

Figure 4

Sprinter Stretch

Cashout

 10 Turkish get-ups

5 per side

Curry chicken with purple sweet potato, jicama and beets. Whole30 Paleo.

#Whole30 Paleo meal idea. 

Purple sweet potato, Jicama, beets and curried chicken.

I wrapped the sweet potato and the jicama in foil and put it in the oven till the sweet potato was cooked. The chicken breast was a bone in whole breast which i seasoned with curry powder and baked in the oven at 350 for about 3 hrs.

I topped the sweet potato and jicama with Ghee. Yum!

Thurs Feb 27 On-Ramp to Crossfit Bootcamp- Dips, Push ups, DB Kick Backs, Squats

Warm Up
2 Rounds

400m Run (.25)
30 Sec Plank Hold
30 Sec Push up Hold
30 Sec Wallsit


Bootcamp WOD
12 Min AMRAP

5 Dips
10 Push Ups
15 DB Kick Backs
20 Squats

Times/rounds
Lisa: 4
Donna: 6
Monica: 5
Trish: 6
Katrina: 5


Post WOD Stretch
Tricep Pull

Cashout
50 Bike crunches

Wed Feb 26 On-Ramp to Crossfit Bootcamp- Back Extensions, Box Jumps, KBS, 400m run.

Warm Up
400m Run (.25)
2 Person Team

10 Passthroughs
10 Rev Passthroughs
10 Romanian Deadlifts

Skill/Strength
Kettle Bell Swings


Bootcamp WOD
2 Rounds

40 Back Extensions
40 BoxJumps/Stepups
40 Kettle Bell Swings
400m Distance

Post WOD Stretch
Bike Stretch

Cashout
400m AFAHP

Tues Feb 25- On-Ramp to Crossfit Bootcamp- TABATA Tuesdays

Warm Up
400m (.25)
10 Back Extensions
10 Squats
10 Pushups
20 Flutter Kicks

Skill/Strength
5 Rounds
5 Squat Therapy


Bootcamp WOD
Tabata Tuesday
20 sec Work
10 sec rest
8 Rounds

Romanian Deadlifts 5db
Front Squats 5lb db
Push Presses 5lb db
Situps

Post WOD Stretch
Quad Pulls

Cashout
3 Rounds
30 Sec Plankholds

Mon. Feb 24 On-Ramp to Crossfit Bootcamp - KB Swings and Burpees

I've been sick this whole week so I have not been able to make it to the Box. But my friend Trish has been sending me the WODs.
Here is the one from Monday Feb 24th. Enjoy!

Warm Up
3 Rounds
10 Back Extensions
2 Burpees

3 Rounds
10 Passthroughs
5 Pushups

Skill/Strength
3 Rounds
5 Push Press

Bootcamp WOD
WOD #1
21-15-9
KB Swings
Burpees

Times:
Trish 8:54
Debbie 9:05
Carol 8:39


Baseline (for Bootcampers who had not already done the baseline)
10 min AMRAP

5 Push ups
10 Sit ups
15 Squats

Tines:
Nina 8:30
Donna 8:17
Tw 9:03
Monica 8:33
Mark 9:18
Sue 10:27
Lisa 11:25
Diana? 10:30
Sara 12:07
Erin 10:42

Post WOD Stretch
90 degree stretch
Bike stretch

Cashout
2 laps Farmers Carry 25#/10#
*10 Burpee Penalty if drop plates.

Turmeric- Sprinkle it on!

I've been sick this week and today I remembered that Turmeric is good for colds. 
I sprinkled it on my eggs this morning and also used it in my coffee (inside the brew basket, on top of the ground coffee).
I did a little search and found out that it is used for a whole bunch of other illnesses as it is also an anti-inflamatory. 
Read on and sprinkle that spice on everything you can think of  :-)

According to WebMD:

 "Turmeric is used for arthritis, heartburn (dyspepsia), stomach pain, diarrhea, intestinal gas, stomachbloating, loss of appetite, jaundice, liver problems and gallbladder disorders.

It is also used for headaches, bronchitis, colds, lung infections, fibromyalgia, leprosy, fever, menstrual problems, and cancer. Other uses include depression, Alzheimer’s disease, water retention, worms, and kidney problems.

Some people apply turmeric to the skin for pain, ringworm, bruising, leech bites, eye infections, inflammatory skin conditions, soreness inside of the mouth, and infected wounds."

Here is what Wikipedia says:

"Curcumin has been a centre of attraction for potential treatment of an array of diseases, including cancer, Alzheimer's disease, diabetes, allergies, arthritis and other chronic illnesses.^"

Friday Feb 21 On-Ramp to Crossfit Bootcamp- wallballs, lunges, pullups, kettle bell swings.

Bootcamp class took a field trip and joined the Crossfit Etowah class.

Here's the WOD

Warm up

2 Rounds

200m Run

10 Hollow Rocks

10 Supermans

5 Kipswings

10 Back extensions

10 Squats

Skill/Strength 

3x5

Med Ball Cleans

*Work in teams of 2

Have partner hold ball in top hip/shrug

WOD

WOD #1

6 min AMRAP 

12 Wallballs 20/14#

24 lunges

*Rest 4 mins

WOD #2

6 min AMRAP 

12 pull-ups 

12 kettle bell swings 

Post WOD Stretch

Butterfly 

     Hips, lower back, groin

*use rack

Cashout

800m Run

Whole30 Paleo meal ideas- Brussels sprouts, veggie soup, steak, egg scramble.

Brussels sprouts sautéed with red, green, yellow peppers, onions and mushrooms. 

Served with ground beef sauce.

Vegetable soup in chicken broth.

Carrots, turnips, celery, spinach, Brussels sprouts, onions and peppers in olive oil. Seasoned with ground ginger and cumin. Add chicken broth, cover and cook it down. 

Thin steak with a baked sweet potato and a side of lettuce.

Two scrambled eggs with diced carrots, celery and onion mix. Seasoned with Turmeric.

Sautée the veggie mix first and then add the eggs.

Friday Feb 14- On-Ramp to Crossfit Bootcamp- Kettle Bell Swings, 200m w/ Kettle bell

Warm Up
400m (.25)

3 Rounds
10 Back Extensions
10 Pass throughs

Skill/Strength
5 Round TABATA (Pushups)

20 sec work
10 sec rest

Bootcamp WOD
 12 min AMRAP

20 Kettle Bell Swings 25/15#
200m with Kettle bell (4 laps around gym)

* 5 Burpee Penalty for every time you set down the kettle bell

Teammates scores:
Mauri 90
Trish: 2 Rounds + 4 laps + 11 KBS
Katrina:   2 Rounds
Julia: 2 Rounds + 4 laps + 11 KBS
Tracey: 4 Rounds + 3 laps + 4 KBS= 140
Carol: 3 rounds + 1 lap
Lisa: 3 rounds
Donna: 3 Rounds + 1 lap=125
Monica: 2 Rounds + 10 KBS = 130

Post WOD Stretch
Bike Stretch
(lower band)

Cashout
50  Walking Lunges
 

Thurs Feb 13th On-Ramp to Crossfit Bootcamp- back extensions, squats,jumping jacks, push ups, farmers carry

Warm Up

400m (.25)

2 Rounds

20 Back Extensions

15 Squats

10 Push-ups 

Skill/Strength

3 Rounds

10 Romanian Deadlifts 45#

Bootcamp WOD

15 min. Running clock

1 Min Back Extensions

2 Min Squats

3 Min Jumping Jacks

4 Min Push-Ups

5 Min Farmers Carry

Total # of reps

Tracey 1000

Julia 341

Donna 294

Lisa 223

Trish 295

Mauri 170

Monica 208

Post WOD Stretch

Figure 4

90 degree hamstring

Calf stretch

Cashout

2 Hatemakers

20 Mountain climbers

5 Push Ups

1 Burpee

Mon Feb 17th On-Ramp to Crossfit Bootcamp- Baseline- Pushups, Situps, Squats

Warm Up
400m Run

10 Pass throughs
10 Reverse Pass throughs
10 Back Extensions
10 Situps


Skill/Strength
30 Sec Hold
3rd World Squat

Bootcamp WOD
Baseline

10 min AMRAP

5 Push ups
10 Sit ups
15 Squats

My personal score: 9 complete rounds plus 4 pushups.

Post WOD Stretch
Figure 4 (hips)

Cashout
800m Run

Tuesday Feb 18 On-Ramp to Crossfit Bootcamp-TABATA Wall balls, Back Extensions, DB Push Press, KBS

Warm Up
400m Run

2 Rounds
10 Pass throughs
10 Push Ups
10 Back Extensions


Skill/Strength
3 Rounds
10 Kettle Bell Swings


Bootcamp WOD
TABATA TUESDAYS!
 8 consecutive rounds per station.
Stay on the same station for all 8 rounds then move to the next station.
20 Sec on 10 sec off.

Wall Balls
Back Extensions
DB Push Press
KBS


20 sec AMRAP

My personal time:
Wall Balls 10lbs        9 ,  9 ,  9 ,  9 ,  9 ,  9 ,  9 ,  8   = 71
Back Extensions      13, 11, 12, 13, 12, 12, 13, 13  = 99
DB Push Press 8lbs 12, 11, 12, 11, 12, 11, 12, 12  = 93
KBS 26lbs                8 ,  8 ,  8 ,  8 ,  8 ,  8 ,  8 ,  8  = 64
                                                       total reps          =327

Post WOD Stretch
Anterior Shoulder Rotation
(Use Wall)

Cashout
400m on incline

Thursday Feb 20 On-Ramp to Crossfit Bootcamp- 400m Run, Bench Dips, Tricep extensions, Box Jumps

Warm Up
400m Run (.25)

10 Pass Throughs
10 Rev Pass throughs
10 Push ups


Skill/Strength
3 Rounds

10 Back Extensions
+ 1 Rep Max Height Box Jump up to 1 ft


Bootcamp WOD
3 Rounds

400m Distance
10 Bench Dips
15 DB Tricep Extensions (5/8#)
20 Box Jumps/Step Ups


Times:
Debbie 19:34
Mauri 15:54
Julia   13:45
Erin 22:34
Barb 22:04
Carol 20:20
Tracey 14:45 (4 rounds)
Lisa 22:06
Donna 16:50


Post WOD Stretch
Tricep Pulls

Cashout
30 Roman Chair Leg lifts

Wed Feb 19 On-Ramp to Crossfit Bootcamp-Waiters Walk, Stair Climbs, Pull ups

Warm Up
200m Run (.13)

2 Rounds

10 Pass Throughs
10 Reverse Passthroughs
10 Figure 8's
10 Crossovers


Bootcamp WOD
 
3 Rounds

50m Waiters Walk 10# (Right Arm)
1 Stair Climbs
5 Pull ups

50m Waiters Wall #10 (Left Arm)
1 Stair Climbs
5 Pull ups


Post WOD Stretch
Wall Climbs

Cash Out
400m Incline 

Tues Feb 11- On-Ramp to Crossfit Bootcamp- Winter WOD

Winter WOD

***10 Rounds***

10 Mountain climbers

10 lunges

10 bicycle crunches

Rx                      Rx2

10 Each Leg      5 Each Leg

Mon Feb 10 On-Ramp to Crossfit Bootcamp- Tricep Dips, Push-Ups, Mt Climbers, Russian Twists, KB Swings, Plank updowns

Warm Up
400m Run
10 Push Ups
15 BW Squats
5 Inch Worms
20 Back Extensions

Skill/Strenth
5 min EMOM
Plank 30 sec


WOD
6 min. AMRAP

Set 1
10 Tricep Dips
10 Push-Ups
10 Mt. Climbers

REST 2 mins

Set 2
10 Russian Twists
10 KB Swings
10 Plank Up/Downs

        Rounds

Mauri     3                |   2 + 10 reps
Trish      4 + 15 reps |   5 + 20 reps
Carol     5                 |   4
Tracey   6                 |   6
Julia       6                 |   5 + 20 reps
Rosa     5                  |   2
Erin       3                  |  4
Monica  3                 |   4

Post WOD Stretch
Sprinters Stretch

Cash Out
 3 Rounds
15 Glute Bridges

Feb 7 On-Ramp to Crossfit Bootcamp-WOD "Kelly"

Warm Up

50 ft walking : 

Toe Touches

Figure 4

Quad pulls

Knee hugs

Skill/ Strength

2 Rounds

20 sec hold in bottom of Wallball position 10#

WOD

1/2 "Kelly"

5 Rounds

200m Run

15 Wall Balls 10#/14#

15 Box Jumps/Step ups

Times:

Donna 14:50

Trish 15:21

Julia 15:03

Carol 16:33

Tracey 15:24

Barb 15:52

Past WOD Stretch

90 degree stretch ( hamstring)

Cashout

2 min plank hold

Feb 6 On-Ramp to Crossfit Bootcamp- Run, sit-ups, Flash Push-ups

Warm Up

200m Run (.13)

10 Pass Throughs

10 Reverse Passthroughs

10 Romanian Deadlifts

10 Flash Push ups

Skill/Strength

EMOM

30 sec plank hold

Bootcamp WOD

800m Run/Walk/Eliptical (.50)

80 Back Extensions

400m Run (.25)

40 Sit ups

200m Run (.13)

20 Flash Push ups

Post WOD Stretch

Bike Stretch

Cobra Stretch

Cashout

50 Hip Bridges

Times:

Trish 14:09

Tracey 14:09

Donna 14:57

Tyler 18:34

Carol 19:40

Julia 13:40

Monica 19:34

Lisa 18:00

Spinach banana chia smoothie #Paleo #Whole30

Spinach, banana, chia seeds, almond milk smoothie.

I felt like having a green smoothie tonight and this was the result. I made it very thick and creamy and it hit the spot. 

Used one Frozen cut up very ripe banana. I take the over ripe bananas, cut them up into individual sandwich baggies and freeze them. That way whenever I want a smoothie I just grab one Baggie = one banana.

This time I used enough frozen cut leaf spinach to fill the nutribullet. If you do not like a strong spinach taste just use less. I'm used to the taste of veggies in my green smoothies so used a lot of the green stuff :-)

The chia seeds went in next, a tablespoon's worth. Finally enough unsweetened almond milk to make the Bullet work. First I added about 1/2 cup but it wasn't enough. I had to stop it and add a bit more.

The over ripe banana gave it the right amount of sweetness, since I'm on the #Whole30 I can't use any sweetener. You could use pitted dates for sweetness too, I just didn't have any in the house this time. 

Feb 5 On-Ramp to Crossfit Bootcamp- Box Jumps, Push-Ups, Squats, Mountain Climbers

Warm Up

400m Run

20 Back Extensions

10 Push-ups

5 Inchworms

5 Spider-Man crawls (each)

Skill/Strength

EMOM

5 min

10 Romanian Dead Lifts

Bootcamp  WOD

20 min AMRAP 

10 Box Jumps

15 Push-ups

20 Squats

30 Mountain Climbers

Rounds/reps

Barb 5

Tracey 7& 3/4 rnds= 565 reps

Carol  345 reps

Julia 6&1/4 rnds=460 reps

Post WOD Stretch

Butterfly (inner thighs)

Cash out

50 scissor kicks

Feb 4 On-Ramp to Crossfit Bootcamp- TABATA Tuesdays

Feb 4, It's TABATA Tuesday! 

Warm Up

400m run (.25)

10 Back Extensions

10 Passthroughs

10 Reverse Passthroughs

10 Sit-ups 

Skill/Strength

3 Rounds

5 Kettle Bell swings

5 Box Jumps

"TABATA" Tuesday

4 exercises

8 rounds

20 sec AMRAP each round

10 sec rest between rounds

1) Sit-ups 

2) KBS 26# KB/15# DB

3) Russian Twist 10#

4) Box Jumps/Step Ups

Post WOD Stretch

Figure 4

Bike stretch

Cobra stretch

Cash out

400m run (.25)

My personal score

Sit-ups           10.   9.   9.    7.  10.  9. 10.  9 = 73

KBS 26#kb.    8.    8.   9.    8.   8.   8.   7.   8= 64

Russian twist.  30  29. 33. 27. 29. 28. 29. 32 =237

Box jumps.      9.   8.    8.   8.   8.    8.   8.   9=66

                                                             Reps =440

Feb 3rd On-Ramp to Crossfit Bootcamp- Burpees & Bench Dips

Warm Up
400m run (.25)
20 Body Weight Squats
Walking Toe Touches
Walking Quad pulls
10 Push Ups

Skill / Strength
5 min EMOM
30 sec Wall sits

Bootcamp WOD
Rx 10-9-8-7-6-5-4-3-2-1
Rx2 10-8-6-4-2
Burpees
Bench Dips

Post WOD Stretch
Figure 4
Bike Stretch
Cobra

Cashout
400m Walk w/ Incline (3.5)

Times:
Mark Rx   12:38
Trish Rx    11:22
Erin Rx     12:00
Julia Rx     7:04
Tyler Rx   10:33
Carol Rx2 7:58
Tracey Rx 7:48

Banana chia pudding experiment- #whole30 #paleo

I usually just use frozen bananas to make banana ice cream by just putting them in their frozen state in the nutribullet with a bit of coconut milk. 

Today I experimented with chia seeds. I had never used them before but heard that they gel up whatever liquid you put them in.

I took a cup of coconut milk, 1/2 cup fresh (not frozen) overripe banana and added 1 tablespoon of chia seeds. Processed it to smooth consistency in the bullet and left it in the fridge to chill out for the rest of the day. 

The result was banana pudding.

I think next time I'll add blueberries and or strawberries.

Jan 31 On-Ramp to #Crossfit Bootcamp WOD- Box Jumps & Burpees

Warm Up
400m Run (.25)
20 Back Extensions
10 Push Ups
10 Plow Stretches

Skill/Strength
3 Rounds
10 Romanian Deadlifts (10# DB or 45# bar)

Bootcamp WOD
100 Box Jumps (for time)    Rx2: 200 Stepups
EMOM - 2 Burpees

*EMOM= Each Minute On the Minute

Times:
Tracey 8:16
Julia 8:24
Donna 8:54
Lisa 9:23
Carol 8:25

Post WOD Stretch
Bike Stretch
Sprinter Stretch
Calf Stretch

Cash Out
20 Russian Twists
30 Flutter Kicks

Simple egg omelette - #whole30 #Paleo

Hey there fellow #Whole30 and #Paleo peeps. 

Breakfast was simple this morning. The hubs made me this egg and green pepper omelette, the green pepper is barely visible because he chopped it into very small pieces and most ended up along the center.

I served it on a lettuce leaf and seasoned with salt and pepper. 

Dotted it with mustard and chowed down!

Jan 30th On-Ramp to #Crossfit Bootcamp- Squats, Push Presses, Wall Balls

Warm Up
400m Run (.25)

3 Rounds
10 PassThroughs
10 Overhead Squats
10 Push Ups

Skill/Strength
3 Rounds

20 Sec Hold
3rd World Squat with 10 lb Wall Ball

Bootcamp WOD
12 min AMRAP

25 Squats
15 Push Presses 5lb DB
5 Wall Balls 10lb

Rounds
Rosa 5 
Lisa 5
Julia 6
Trish 5
Tracey 8 2/3
Carol 5 1/3

Post WOD Stretch
Wall climbs

Cash Out
4 rounds

10 Leg Lifts Roman Chair

30 Day Squat Challenge Rx and Rx2

Squat Challenge

Here is the schedule for the 30 Squat challenge.
There is an Rx with 250 squats and a Rx2 with 100 Squats. 
You do NOT have to do all the squats all at once.
Have fun!

Meat sauce stuffed lettuce boat #Whole30

I made my simple meat sauce today since I'm making chili for the kiddos and hubby.

As always, I reserved a bowl before I added the chili beans.  That way I can use the meat sauce on my veggies, eggs, salads etc.

First I browned 1 lb of ground beef and seasoned it with a tablespoon of minced garlic and chopped green pepper.  If I were to make spaghetti sauce I would add Italian seasonings, but since this one was destined for chili, I left those out.

I use two 15 oz cans of Krogers' tomato sauce, make sure you read the label, use one that does not have sugars added to it. 

I let it all simmer for a while and reserve a bowl of it before I added the beans.

I used the meat sauce to fill a nice big leaf of lettuce. This is a cross breed between romaine and iceberg and holds up pretty nicely. I chopped up some regular iceberg and added a generous amount of sauce to it.  Ate it like a taco, no utensils required.

Jan 27 On-Ramp to #Crossfit Bootcamp WOD- Burpees, Supermans, hollow rocks.

Warm Up

400m Run (.25)

10 Inchworms

15 Squats

20 Back Extensions

Skill / Strength

EMOM- 5 Min

30 sec wall sits 

Bootcamp WOD

10 min AMRAP

3 Burpees

6 Supermans

9 Hollow Rocks

Rounds:

Tracey 9

Tyler 10

Julia 12 

Post WOD Stretch

Bike stretch

90 degree hamstring

Cobra

Cashout

3 Rounds

10 Assisted Pull-ups 

Lettuce chicken boat- #Whole30 #Paleo

I baked bone-in chicken breasts with curry powder to use in a couple of meals through the week. 

This is a lettuce boat filled with spring mix and chicken, topped with salt pepper and mustard.

Easy, simple, not messy, eat it like a taco #Whole30 / #Paleo.