Crunchy Green Health Nut

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  WOD 1 Round for Time 50 Push ups 10 Star Jumps 50 Sit ups 10 Star Jumps 50 Air Squats 10 Star Jumps 400m Run  

#Crossfit WOD August 30 #Crossfit # Bodyplex Warm Up 2 Rounds 30 ft Walking- Toe Touch 30 ft Walking- Knee Hug 30 Ft Walking - Figure 4  20 Walking Lunges WOD 2 Rounds 200m in Rowing machine. Second round try to beat first round score/time Do 5 burpees for every minute of time not beaten.  I came out even in my scoring. (0:46 both times) but I still did 5 burpees just for the heck of it.

I have started my 4th month in a row of #Whole30. Below are the meals I came up with this week. Enjoy! I cooked some beef chunks and then used the beef juice to cook some shredded zucchini and grated carrots. I made lettuce wraps with it. Iceberg lettuce, spinach, vine ripe tomato, olives, left over beef shredded, drizzled with coconut oil, lime juice, salt an pepper My version of a chocolate shake, the #Paleo way. It's got a frozen banana, a spoon full of 100% cocoa powder (no dairy, no sweeteners, just pure cocoa), a medium size kale leaf, a handful of spinach leaves. Filled halfway with PureAlmond unsweetened vanilla Silk almond milk (no sweeteners, no carrageenan). Always read your labels, there's almond and coconut milk out there that have carrageenan, added sugar etc, same goes for cocoa. I finished filling it up to the max Line with water, so as far as the liquid is concerned it was half water half almond milk. Angus choice roast beef...

WOD The "Cindy" August 28 Warm Up 2 Rounds not for time 400m Run outside 6 Bench Dips (20" Box) 4 Burpees  Skill/Strength 5 rounds not for time 5 Ring Rows (Progression of Pull Ups)  WOD "Cindy" + 200m Run 20 Min AMRAP( as many rounds as possible) My personal score was 7 rounds plus 10 more pushups 5 Pull ups 10 Push ups 15 Body Weigh Squats 200m Run  Cashout 50 Roman Chair Leglifts

#WOD #Crossfit August 27 Warm Up 2 Rounds not for time 200m Row machine 20 Back Extensions 10 Pass throughs 10 Overhead Squats  WOD (I did two rounds) 50 Jumping Jacks 400m Run (out in the parking lot, up the hill and back) 30 Back Extensions 200m Run (again out in the parking lot, up the hill half way and back) 10 Overhead Squats 5 Burpees

WOD August 26 Warm Up 400m run (.25) 30 Back Extensions 20 Air Squats 10 Flash Push Ups  Strength /Endurance 8 rounds of Air Squats I did an average of 8-10 squats per round WOD 12 min AMRAP (my personal time was 12 rounds)   5 Sit up 7 Back Extensions 9 KB Swings      Stamina 400m Run 50 Walking Lunges

Crossfit WOD August 23rd Warm up 400m (.25) Run 20 Back Extensions 200m (.17) Run 20 Back Extensions 200m (.17) Run 20 Air Squats   WOD 7 Rounds as fast as possible  (My personal time was 7 rounds in 13:20) 8 Burpees 50m Farmers Carry  

 Where has time gone. I have completed 12 weeks of Whole30 so far.  I can't believe I have been grain, dairy, legume and sugar free for this long, but where there is a will there is a way. I'm feeling great and fit. Here are the meals I came up with this past week. Bacon, eggs and Yuca. Heated up the Yuca in the pan to char the outside a little, cooked the two eggs with tomato sauce. Steak, Spaghetti squash w/ sauce, yuca w/ garlic, lime juice and evoo and broccoli with a tablespoon of homemade mayo for dipping. The hubby made me bacon and eggs :-) Tuna lettuce wraps. Tuna with homemade mayo, mustard, salt, pepper and raisins. Rolled up in two overlapping lettuce leaves. Baked curry chicken breast, broccoli, yuca, leftover spaghetti squash and homemade mayo for dipping. Ham, tomato, spinach and eggs for a filling breakfast. Got home from the Gym hungry so I fixed this plate with left over baked curry chicken, cold, right out ...

WOD August 22 Warm Up 2 Rounds 200m Run (.17) 20 Back Extension 20 Pass Throughs 10 Bike Stretches   Skill/Strength 3 rounds 10 Kettle Bell Swings  (20 lb)  WOD 15 min Amrap 200m (.17) run 20 Kettle Bell Swings (I used a 20 lb weight) Scoring: 200m = 20 reps 1 rnd = 40 reps My personal score was 4 rounds PLUS 200 meters PLUS 10 kettle bells swings total reps 190

WOD- Wednesday August 21 Warm Up 400m Run 20 Back Extensions 15 Air Squats 10 Push Ups 5 Pass Throughs  Strength Plank Holds 30 seconds EMOM for 5 Minutes  WOD 21-15-9 My personal time was 7:25 21 Burpees 21 Wall Balls (used 10 lb ball) 15 Burpees 15 Wall Balls 9 Burpees 9 Wall Balls    Cash out I ran 1.13 miles in 15 minutes.