Friday, January 31, 2014

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

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

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!

Wednesday, January 29, 2014

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.

Tuesday, January 28, 2014

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

Tracey 9
Tyler 10
Julia 12 

Post WOD Stretch
Bike stretch
90 degree hamstring

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.

Sunday, January 26, 2014

Breakfast Protein triple whammy #whole30 #Paleo - eggs, sausage, bacon.

The hubby made me breakfast. I'm calling it a protein triple whammy of eggs, bacon and sausage :-)
The omelette has baby Bella mushrooms in it, he sautéed the mushrooms first before adding them to the eggs. Seasoned with salt and pepper.

Friday, January 24, 2014

Curry chicken tenderloins #Whole30 #Paleo

How about chicken tenderloins for a quick #Whole30 / #Paleo dinner?
I sautéed the chicken tenderloins in grape seed oil.  
Added a generous amount of yellow curry, then added some water and cooked on low, covered, let them get nice and tender.
Served with a side of beets and lettuce topped with baby Bella mushrooms and drizzled with some of the curry juice from the chicken. 

Jan 24 On-Ramp to #Crossfit Bootcamp WOD- Lunges, Burpees

Warm Up
400m run
20 Back Extensions
20 Body weight squats 
10 Inchworms
walking toe touches
Walking quad pulls

EMOM (Each Minute On the Minute)- 5 min
15 Push press 5 lbs

150 Walking lunges.           Rx2: Squats
2 Burpees every 25 lunges

Lisa 12:17
Donna 12:24
Julia 8:12
Trish 9:33
Carol 14:32
Tracey 7:45

Post WOD Stretch
3rd World Squat
Sprinters stretch

3 Rounds
10 Hollow Rocks

Jan 23 On-Ramp to #Crossfit Bootcamp #WOD- 21-15-9 wallballs, Russian twist, Burpees

Warm up
2 Rounds

10 Passthroughs 
10 Reverse Passthroughs 
10 Back Extenions
10 overhead squats 
10 Spider-Man crawls

5 Rounds

5 sumo deadlifts high pulls (10#, 16#, 26# or 36#)


21 Wallballs (8# or 10#)
21 Russian twist 10#
21 Burpees

15 Wallballs (8# or 10#)
15 Russian twist 10#
15 Burpees

9 Wallballs (8# or 10#)
9 Russian twist 10#
9 Burpees

25 Bench dips

Post WOD Stretch
Sprinters stretch
Cobra/ plow
Figure 4
Bicycle stretch
Shoulder stretch
Toe touch

Lisa 13:33
Julia 7:50
Tracey 8:11
Trish 12:30
Tyler 9:19
Carol 11:11

Wednesday, January 22, 2014

Veggie and Bacon soup- #Whole30 #Paleo

It was a cold day and I felt like having soup. I put this together with what I just happened to have in the fridge and it did not take long to cook.

Yellow squash
Baby Bella mushrooms
Butternut squash

Put some grape seed oil in a large pot. You can use whatever you have on hand: olive oil, coconut oil, etc.
Add everything except for avocado and yellow squash. Stir.
While those veggies cook a bit go find some protein and chop it up. I used Bacon, feel free to use chicken, turkey, steak, etc.
I added the uncooked chopped bacon to the veggies an let it cook a little bit more. 
Add your spices. I happen to have Badia brand Cuban Mojo marinade, so I added some of that.
Dump in the avocado and yellow squash, stir and add water.
Simmer covered till everything is nice and tender. 
Add salt to taste.

Voila! Enjoy a nice hot bowl of soup! 

Whole30/Paleo points challenge guidelines

Our On-ramp to Crossfit Bootcamp class will be participating in a Whole30 / Paleo Points challenge.

Here are the guidelines.

1. No Dairy.                        1 pt
2. No alcohol.                     1 pt
3. No Sugar/Sweeteners    1 pt
4. No grains.                       1 pt
5.  7 hrs sleep/night.           1 pt
                           Total.        5 pts day
Teams of 3 = total 15 pts day

Jan 21 On-Ramp to Crossfit Bootcamp- TABATA

Warm up
400m (. 25) Run
10 Pass Throughs
10 Overhead Squats
10 Cobra stretch

5 Rounds
8 Kettle Bell swings 

20 sec work / 10 sec rest

Kettle Bell Swings (KBS) 10#/26#
Dumbell (DB) Push Press 5#/8#
Box Jumps / Step-ups 
Russian twist 10#

My personal totals on the TABATA: 407
KBS 26#.               08, 08, 08, 06, 06, 07, 07, 07=57
DB Push Press 8#. 11, 11, 08, 07, 08, 08, 07, 09=69
Box Jumps.            08, 07, 07, 07, 06, 06, 06, 08=55
Russian Twists 10#.24, 24, 31, 29, 30, 27, 31, 30=226

Post WOD Stretch
Plow Stretch

40 Roman Chair 
leg lifts or 
Reverse sit-ups 

Jan 22 On-Ramp to Crossfit Bootcamp-Push-ups and Squats

Warm up
800m (.50)
Tell coach what you had for dinner last night.

8 Round TABATA 

21 Push-ups 
42 Squats
15 Push-ups
30 Squats
9 Push-ups 
18 Squats

Total of 45 push-ups and 90 squats 
Carol 4:52
Tracey 4:32
Julia 4:45
Tyler 4:49

Post WOD Stretch
90 degree stretch (hamstrings)
- use pole

Wall climbs (shoulders)

800m (.50)

Tell coach what you are going to have for dinner tonight.

Tuesday, January 21, 2014

Jan 20 On-Ramp to Crossfit Bootcamp WOD- "KARISSA"

Warm up
2 Rounds

20 Back Extensions
15 Squats
10 Push-ups 
5 Inchworms

1 min plank 1 min rest
4 min

4 Rounds

20 Jump Squats
15 Sit-ups 
10 Burpees
250 m Run (.17)

My personal score 19:13
Tyler 23:41
Tracey 23:52
Trish 24:00
Carol 28:00

Post WOD
90 degree hamstring stretch
Sprinter Stretch
Quad pulls

100 Flutter kicks

Saturday, January 18, 2014

Jan 17 On-Ramp to Crossfit Bootcamp WOD- Burpees, Body Weight Squats, Toe Touch Crunches

Warm up
400m Run (.25)

2 Rounds
20 Back extensions
10 Walking toe touches
10 Walking Quad pulls

3 Rounds
10 Sumo Dead Lift High Pulls (Kettle Bells)

*I used a 26 lb kettle bell on the first round and a 36 lb on the last 2 rounds
Bootcamp WOD
10 - 9 - 8 - 7- 6 - 5- 4- 3- 2 - 1  (total of 55 reps of each movement)
Body Weight Squats
Toe touch crunches (each leg)

*count the toe touch crunches begining at 10 each leg = 20 crunches, etc
My personal time for the WOD was 7:20 

2 Laps Farmers Carry (25/10#)
2 x 20 Mountain Climbers

*Count the mountain climbers as 10 per leg = 20 mountain climbers per round.

Friday, January 17, 2014

Jan 16 On-Ramp to Crossfit Bootcamp WOD- Farmers Carry & Run

Warm Up
 2 Rounds

10 Walking Toe Touches
10 Back Extensions
10 Passthroughs

4 Rounds
10 Kettle Bell Swings

3 Rounds for Time
400 m Run (.25)
200 m Farmers Carry 25/10  (Four laps around inside perimeter of gym)
20 Kettle Bell Swings

My Personal time for the WOD was 22:31
I used two 25lb plates for the farmers carry and a 20lb dumbell for the kettle bell swings.
Post WOD Stretch
90 Degree Stretch
Wrist Stretch

Thursday, January 16, 2014

Jan 15 On-Ramp Bootcamp Crossfit WOD- Thrusters & Box Jumps

Warm Up
400m Run (.25)
10 Pass Throughs
10 Squats
10 DB Push press 5#

5 min EMOM
30 sec wall sit
 Bootcamp WOD
10 Thrusters 5#
1 Box Jump
9 Thrusters
2 Box Jumps
8 Thrusters
3 Box Jumps
7 Thrusters
4 Box Jumps
6 Thursters
5 Box Jumps
5 Thrusters
6 Box Jumps
4 Thrusters
7 Box Jumps
3 Thrusters
8 Box Jumps
2 Thrusters
9 Box Jumps
1 Thruster
10 Box Jumps

That is a total of 55 box jumps and 55 Thrusters.
I did step-ups instead of Box jumps to give my right foot a break, it was sore around the ankle area today.
*Since I finished the WOD in 5:10 I went ahead and did 3 rounds of 10 pullups using the weight assist machine.

Post WOD Stretch
Figure 4

30 Flash Pushups

#Paleo #Whole30 ideas, the quick go-tos: Eggs, Homemade Burgers, Steak

Wednesday, January 15, 2014

Jan 14 On-Ramp to #crossfit Bootcamp #WOD-Fight Gone Bad

Warm up
400m run

Bootcamp WOD
Fight Gone Bad format
3  - 1 min Rounds each station

Personal score:
                           Rnd1 Rnd2 Rnd3
Box jumps.          20.    25.    20 = 65
Push ups             23.    25.    29 = 77
Jumping jacks.    40     50     50 = 140
Back extensions  30.    34.    36 = 100
DB push press    29.    32.    40 = 101
Total reps                                      483

Post WOD Stretch
Team Butterfly

Tuesday, January 14, 2014

January 13 On-Ramp Bootcamp WOD- 21-15-9 Burpees, lunges, sit-ups

Warm up
400m Run
20 Back extensions 
10 Walking toe touches
10 walking quad pulls

EMOM 4 minutes
10 Thrusters 5# DB

Bootcamp WOD
21 -  15 - 9

RX1.                   RX2
Burpees            Flash Push-ups 

Post WOD Stretch
90 degree hamstring
Figure 4
Sprinters stretch

400m Incline walk

Julia : 8:20
Trish: 11:45
Tyler: 11:45
Mark: 11:59

Cubed steak #Whole30 #Paleo

This was a quick meal I had about 1/2 hr before going to my #WOD.
I took cubed steak and cooked it with coconut oil and steak grilling spices.
After browning it a little I added water to it, covered it and let it cook till tender.

Served on a bed of lettuce drizzled with the steak sauce.
#paleo #Whole30

Sunday, January 12, 2014

Training schedule for upcoming Guns and Hoses 5k

I'm currently getting ready to run my first 5K on February 15th.

Here's what I'm doing to get ready, this is in addition to the daily WODs Monday Thru Friday.
I'm also doing a Burpee Challenge this month (January).
The B stands for Burpees followed by # of Burpees for the day.
R stands for Run, W stands for Walk follow by # of Minutes to run or walk.

For details and how to sign up for the Guns and Hoses charity race follow the link.

Saturday, January 11, 2014

Jan 10 On- Ramp Bootcamp WOD-TABATA

Warm up
400m Run
20 Back Extensions
15 Squats
10 Walking Quad Pulls
5 Push ups

5 mins

Plank Hold 30 secs

max last minute.

20 sec work/ 10 sec Rest
8 Rounds on each station

Back Extensions
Body weight squats
Push ups

Post WOD Stretch
Figure 4 stretch
Bike stretch

3 Rounds
10 Pike Push-ups

Personal score on the TABATA 
Back ext 10+12+11+11+11+16+12+12 = 95
Sit-ups    9  +  9+10+ 9 + 8 + 7+ 10+ 9 =  71
Squats.   10+ 10+10+11+10+8+  10+10= 79
Push-ups 9 + 8. + 8 + 7 + 8 +7+  6. + 8=. 61
306 total reps

Jan 9 On Ramp Bootcamp WOD- run, back ext, sit-ups, push-ups

Warm up
10 Bike stretch
10 Passthroughs 
10 squats

Dumbell press 5# 
*I used an 8#

1 Round

400m Run (.25)
40 Back Extensions
40 Sit-ups 
40 Push-ups 
400m Run

*Personal score 9:55

Post WOD Stretch
Figure 4

400m Run

Thursday, January 9, 2014

Paleo #whole30 breakfast eggs

I made the hubby chili yesterday and reserved some of the thick meat sauce (before adding beans) for my meals during the week. 
This morning I had eggs with meat sauce mixed in and plantains.
I sliced the semi ripe plantain and cooked it in a pan with grape seed oil.  The eggs were all cooked with grape seed oil, then seasoned with salt and pepper.

Wednesday, January 8, 2014

Jan 8 On-Ramp Bootcamp WOD- Farmers carry, kettle bell swings, Bench Dips, push-ups

Warm up
3 Rounds

200m Run (.13)
10 Passthroughs 
10 Reverse Passthroughs 
10 Back  extensions

Kettle Bell Swings

5 Rounds for time

100m Farmers Carry 25#  (2 laps)
10 Push ups
10 Kettle Bell Swings 26#
10 Bench Dips

Scores : 
Julia 11:54
Erin: 13:55

Post WOD Stretch
Anterior Shoulder Rotation

3 Rounds
10 Roman Chair Leg Lifts

I personally ran a 1/2 mile in 4:50 after class.

Jan 7 On-Ramp Bootcamp WOD- Running, lunges, Burpees

Warm up
400m Run
20 Back extensions
20 Hip Bridges
20 Walking Quad Pulls

5 Inch Worms
6 Spider-Man crawls

3 Rounds

200m Run
20 Lunges (10 each leg)
10 Burpees

Post WOD Stretch
Sprinters Stretch

3 Rounds
10 Pull ups progressions 

I personally ran an extra 600m after class. 

Tuesday, January 7, 2014

Jan 6 On-Ramp Bootcamp WOD- Deadlifts, Squats, Push-ups

Warm up
400m (.25) run
10 Pass Throughs
10 Push-ups 
10 Back Extensions
10 squats

3 rounds
10 Deadlifts 

Bootcamp WOD
12 min AMRAP

10 Deadlifts 25#
10 Squats
10 Flash push-ups 

Class scores (rounds)

Julia 8
Trish 7
Mauri 5
Erin1 5
Erin2 5
Natalie 7
Tyler 6

Post WOD Stretch
Bike stretch

10 min max distance run

* I ran 1 mile in 9:58.

Guns & Hoses 5K and 1K Fun Run: Race Information

To my Georgia peeps, check this upcoming Race out!

Click on the link for more detailed info and how to sign up.
Guns & Hoses 5K and Fun Run: Race Information:

Date:                        February 15, 2014 
Fun Run Start Time:  7:30am 
5K Start Time:          8:00am 
Where:                     Hobgood Park
                                6688 Bells Ferry Rd Woodstock, GA

When you sign up you get to pick which team you want to represent and a portion of the registration fee will go to their charity.

Cherokee County Fire Department (Hoses)'s Charity is The Goshen Valley Boys Ranch
County Sheriff’s Department (Guns)'s Charity is the Cherokee Sheriff's Foundation.

Saturday, January 4, 2014

Jan 3 On-Ramp Bootcamp WOD- Farmers carry & sit-ups

Warm Up
200m Run (.13)
10 Toe Touches
4 Inchworms
200m Run (.13)

4 Rounds
10 Wall Balls

Bootcamp WOD
10 Rounds for time

100m (2 laps) Farmers carry 25#'s/10#'s
10 Sit-ups

*personal time : two 25#'s for 1,000m & 100 sit ups = 24 mins

Post WOD Stretch
Wrist stretches
Cobra stretch (abs)

400m (.25) for time

*Personal time 2:40 @ 6.0 MPH

I've been working on my pull ups . This was not part of the Bootcamp WOD. 
On the weight assisted pull up machine.

2 rounds of 5 pull-ups on 55lb setting 
2 rounds of 5 pull-ups on 75lb setting

Thursday, January 2, 2014

Jan 2 On-Ramp Bootcamp WOD Back extensions, box jumps and Burpees

Warm Up
400m Run (.25)
10 Passthroughs 
10 Back Extensions
10 Squats
10 PushUps

Skill / Strength
6 Round Tabata
Strict Presses (5lb dumbells)
20 sec work
10 sec rest

*personal average 10 per round.

Bootcamp WOD
12 min AMRAP 
Each round = 30 reps

10 Back extensions
10 Box Jumps/ Step ups
10 Burpees

*personal score 7 rounds

Post WOD Stretch
Partner Butterfly

Cash out
Leg lifts
"Reverse Sit-up"

Omelette- my whole30 staple. #Whole30, #Paleo

Breakfast this morning:
 An omelette with green and red bell pepper, a banana and glorious bean juice (coffee!)

Wednesday, January 1, 2014

Bubbly water- La Croix Natural Sparkling Water

Lookie here what I found at Kroger this week. 

It's La Croix natural sparkling water in the coconut flavor. 
I usually get the Cran raspberry or the grapefruit but this one is now my favorite. 
I didn't know they made it in coconut flavor. 
Oh and you can drink it while on the Whole30. There's no sweeteners in it or any weird stuff. 
So if you want a little bubbly in your life try this one out. 

January 1st Personal WOD- Mountain Climbers & Hate Maker

No Bootcamp class today so I worked out with my buddy Trish.
Took a WOD that we had previously done a kin June and added a Strength and a Cashout section to it.

Warm up
400m run (.25)
30 Back Extensions
20 Push-ups
10 Mountain Climbers
5 Sprinter Stretches

4 Rounds of
5 Pull ups

12 minute AMRAP (we did 3 rounds)

200m run (.13)
1 Hate Maker
          -Mountain Climbers ( 20 Each Leg)
          -5 Push-ups
          -1 Burpee

2 Rounds

50 Sit-ups
50 Russian Twists