Crunchy Green Health Nut

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 Strength 4 Rounds 5 Pull-ups via weight assisted pull-up WOD 1/2 mile run (.50) 20 Burpees 1/2 mile run (.50) 20 Burpees Cashout 2 Rounds 50 Russian Twists (10# ball) 50 sit-ups 

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 Skill/strength  EMOM. 5 mins 30 sec Plank WOD "Loredo" 3 rounds 24 Body weight squats 24 Push-ups 24 Walking lunges 400m Run Times:  Julia- 19:24 Trish- 22:21 Post WOD Stretch Sprinters stretch Chest/shoulder stretch Cashout 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 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   ...

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.

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 Spar...

Warm up 400m Run (.25) *I personally did .50 instead 20 Walking Toe touch ( 10 each leg) 10 back extensions 5 Burpees Skill/Strength  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. Cashout 800m Run(.50)  

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  WOD 21 - 15 - 9 Burpees Push press (two 5# dumbells) Sit-ups  Front squats (two 5# dumbells) Cashout  100 flutter kicks

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.  

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

Warm up 400m Eliptical 20 Back extensions 20 Passthroughs  10 Push-ups  10 Bike stretch (5 each side) Skill/strength 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 Cashout 10 hollow rocks 20 flutter kicks 30 sec plank

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 WOD 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) Stretch  Quad pull Figure 4 stretch

Warm Up 400m Run(.25) 2 rounds 10 Passthroughs  10 Reverse Passthroughs  10 Romanian deadlifts 10 Overhead Squats Skill/Strenght 4 round Tabata Dumbell front squats 20 sec rounds  WOD 21 -  15 - 9 Wallballs (8# or 20#) Flash push-ups  Run 200m (.13)   -Repeat- Post WOD Stretch Quad Pulls Cashout 50 Russian Twist w/ 10# Plate Class scores Julia 9:52 Donna 10:38 Lisa 14:15 Rosa 14:30 Rebecca 19:10

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.

Warm up: 400m Run(.25) 2 Rounds 10 Push-ups 10 Squats 10 sit-ups Skill/Strength: DB Front Squats 4 rnd Tabata 20 sec rounds WOD: 21 - 15 - 9 Wall Balls Sit-ups Run 200m(.13) (after each round) Post WOD stretch: Quad pulls Cashout: 50 Russian twists w/10 or 8 lb ball Scores: Barb- 12:46 Julia- 9:58

Warm up .25 tredmill 5 back extensions 5 inch worms 5 back extensions 5 Spider-Man crawls Skill/strength 3 rounds 10 Mountain climbers WOD Death by Burpees EMOM -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. Cashout 50 Hip Bridges

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 Onions  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!

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.

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.

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 pa...

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

On Ramp Bootcamp WOD December 12 1 Mile Run 50 Front Squats 1 Mile Run

WOD Rx1 400m Run (.25) 30 Wall Balls 30 Box Jumps Rx2 300m Run (.19) 20 Wall Balls 20 Step ups 3 Rounds for Time 30 min cap. Names/Times 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

Warm Up 400m Run (.25) Walking Toe Touch Walking Figure 4 Walking Quad Pull 10 Pass Throughs 10 Overhead Squats   Skill/Strength  5 min EMOM 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 Cashout 3x10 Knee raises (Roman Chair)

Warm up 10 Romanian Dead lifts 10 Passthroughs 10 Overhead squats 10 Reverse Passthroughs Skill 3 rounds 5 Kettle bell swings 25# WOD 50-40-30-20-10 Back Extensions Sit ups Cashout 10 minute max distance on tred mill

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

Warm Up 40 Step ups 20 Walking Toe touches 10 Toe hops 10 Jumping Jacks 2 rounds Skill/Strength Box Jump Step Ups Bootcamp WOD 100 Step Ups For time 1 Burpee EMOM

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 Skill/Strength Burpees - Stepback - Hop Back Bootcamp WOD Run 200m (.17) 30 Push ups Run 200m 40 Situps Run 200m 50 Back Extensions Run 200m

Warm Up .17 Run 10 Pass throughs 10 Squats 10 Back Extensions Strength Front Squats w/ 10# Plate WOD Arm Haulers 40-30-20-10 Jumping Jacks 10-20-30-40 Cash Out  10 Min Max distance on tread mill

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!